Workout: Sprint Gym
(185#Squat)3x8
(185#RDL)3x12
(10#T-twist)3x12
(40#LegExt)2x12
(70#LegCurl)2x10
(75#OHTri)2x12
(80#BBCurl)2x8
(Crunch)25,20
42 mins + 5 w/u = 47 mins
Set up a BF caliper test today at the gym at work. They have trainers that will do the test if you make an appointment. Same guy did it that's done it the last couple times over the last 2.5 years. While I was there, I did a quick lower body WO, plus a little arm and ab work.
This is a good little WO as I get my legs under me and left knee gets a little stronger. Still weak, but am enjoying this low volume, lower body WO. Just happy to be able to be working legs back into the mix. Slow and steady.
Nutrition:
I weighed 173.2 this morning. Had a 7-point caliper BF test done today and was 7.75%. Sweet! A year ago I was the same weight but 10.5%. At age 42 progress is slow, but I'll take it! I'll post full site measurements and hopefully some pics in the next day or so.
Thursday, June 12, 2014
Wednesday, June 11, 2014
Wed 6/11 - Upper
Mon-Tue, 6/9-6/10 - Rest
Rest days spent at the hospital with Hayden. He got out on Tuesday evening and is doing well. Weight was 179.0 Monday and 176.4 Tuesday. Cals were about 1,400-1,500 each day.
Wed 6/11 - Upper
Workout: LA Fitness
(85#DBInc)8,8,75x8,8,60x10
(IsoRow)135x10,115x3x10
(55#IsoShldr)11,7
(205#PullDn)8,8
(235#Fly)12,9
(185#RevPull)2x10
(Crunch)20,10,10,10
(40#DBCurl)10,10
(65#RopeExt)3x12
(35#FacePull)3x12
61 + 11 w/u = 72mins
Just about the same WO as Sunday. Basically kept reps on all lifts and weight is lower than it's been in a long time, so that's positive. Not a lot of commentary to add. I was tempted to add a 3rd set of "heavy" incline, but stuck w/ what seems to have been working. Liked the hammer strength iso rows again, and since my lower back has been bothering me a bit, it's a decent swap from BOR for me right now.
Nutrition:
I weighed 173.8 this morning. I held diet together remarkably well while spending 4-5 days in the hospital. Wasn't easy. They had snacks available 24x7 :) Increased cals/carbs today peri-workout. Feeling good. Libido has taken a bit of a hit, but not too bad yet. I think weekend refeeds are keeping this somewhat in check.
Rest days spent at the hospital with Hayden. He got out on Tuesday evening and is doing well. Weight was 179.0 Monday and 176.4 Tuesday. Cals were about 1,400-1,500 each day.
Wed 6/11 - Upper
Workout: LA Fitness
(85#DBInc)8,8,75x8,8,60x10
(IsoRow)135x10,115x3x10
(55#IsoShldr)11,7
(205#PullDn)8,8
(235#Fly)12,9
(185#RevPull)2x10
(Crunch)20,10,10,10
(40#DBCurl)10,10
(65#RopeExt)3x12
(35#FacePull)3x12
61 + 11 w/u = 72mins
Just about the same WO as Sunday. Basically kept reps on all lifts and weight is lower than it's been in a long time, so that's positive. Not a lot of commentary to add. I was tempted to add a 3rd set of "heavy" incline, but stuck w/ what seems to have been working. Liked the hammer strength iso rows again, and since my lower back has been bothering me a bit, it's a decent swap from BOR for me right now.
Nutrition:
I weighed 173.8 this morning. I held diet together remarkably well while spending 4-5 days in the hospital. Wasn't easy. They had snacks available 24x7 :) Increased cals/carbs today peri-workout. Feeling good. Libido has taken a bit of a hit, but not too bad yet. I think weekend refeeds are keeping this somewhat in check.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 222 | 195 | 20 | 1,848 |
| Calories | 889 | 781 | 184 | 1,853 | |
| Percent | 48% | 42% | 10% | ` |
Tuesday, June 10, 2014
Sun 6/8 - Upper
Workout: LA Fitness
(85#DBInc)8,8,75x8,8,60x10,10
(IsoRow)135x10,115x4x10
(50#IsoShldr)12,10
(205#PullDn)8,175x8
(235#Fly)12,8,220x8
(185#RevPull)2x10
(40#DBCurl)10,8,35x12
(65#RopeExt)3x11
(35#FacePull)3x12
(25#Crunch)20,15,15
72 + 10 w/u = 82mins
Been in the hospital w/ my Son the last 5 days, so I don't remember a whole lot about this WO from Sunday morning. I remember inclne going fairly well and iso lateral hammer rows being really good w/ lots of volume. Other than that, it went fairly well if memory serves.
Nutrition:
I weighed 174.6 this morning. Getting lean! I did a re-feed in the hospital. Had sushi for dinner and half a tub of frozen yogurt for dessert.
(85#DBInc)8,8,75x8,8,60x10,10
(IsoRow)135x10,115x4x10
(50#IsoShldr)12,10
(205#PullDn)8,175x8
(235#Fly)12,8,220x8
(185#RevPull)2x10
(40#DBCurl)10,8,35x12
(65#RopeExt)3x11
(35#FacePull)3x12
(25#Crunch)20,15,15
72 + 10 w/u = 82mins
Been in the hospital w/ my Son the last 5 days, so I don't remember a whole lot about this WO from Sunday morning. I remember inclne going fairly well and iso lateral hammer rows being really good w/ lots of volume. Other than that, it went fairly well if memory serves.
Nutrition:
I weighed 174.6 this morning. Getting lean! I did a re-feed in the hospital. Had sushi for dinner and half a tub of frozen yogurt for dessert.
Thursday, June 5, 2014
Thu 6/5 - Lower
Wed 6/4 - Rest
I weighed 175.0. Good nutrition day.
Thu 6/5 - Lower
Workout: LA Fitness
(185#Squat)3x8
(RDL)185x12,235x10,275x8,185x12
(75#CableCurl)3x8
(80#OHTri)11,11,10
(40#LegExt)2x12
(65#LegCurl)2x10
(25#Crunch)20,15,15
(Plank)3min,2,1,1
71 mins + 10 w/u = 81 mins
Lower WO with Sarah tonight. Did a couple w/u sets of squats and then 3x8 "work" sets. Still just getting back to squating and taking it slow. Knees barking at me tonight and have some cramping in my calves & feet. I woke up to cramps this morning also. Seems to happen when I get fairly lean.
RDL was good. Should've gotten to heavier stuff more quickly and gone heavier, but happy w/ these for today. Did a bit of bi/tri work before getting back to some leg isolation work. Finished off the WO with core work. Planks were w/ 30 seconds rest between 3,2,1,1 minute holds.Nice WO. Really hot in the gym and energy was sapped half way through RDL. Might have to start increasing calories during the week to keep energy up.
Nutrition:
I weighed 173.8 this morning. Feeling lean. Getting close to single digits, if not there already.
I weighed 175.0. Good nutrition day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 205 | 108 | 19 | 1,435 |
| Calories | 821 | 434 | 173 | 1,429 | |
| Percent | 57% | 30% | 12% | ` |
Thu 6/5 - Lower
Workout: LA Fitness
(185#Squat)3x8
(RDL)185x12,235x10,275x8,185x12
(75#CableCurl)3x8
(80#OHTri)11,11,10
(40#LegExt)2x12
(65#LegCurl)2x10
(25#Crunch)20,15,15
(Plank)3min,2,1,1
71 mins + 10 w/u = 81 mins
Lower WO with Sarah tonight. Did a couple w/u sets of squats and then 3x8 "work" sets. Still just getting back to squating and taking it slow. Knees barking at me tonight and have some cramping in my calves & feet. I woke up to cramps this morning also. Seems to happen when I get fairly lean.
RDL was good. Should've gotten to heavier stuff more quickly and gone heavier, but happy w/ these for today. Did a bit of bi/tri work before getting back to some leg isolation work. Finished off the WO with core work. Planks were w/ 30 seconds rest between 3,2,1,1 minute holds.Nice WO. Really hot in the gym and energy was sapped half way through RDL. Might have to start increasing calories during the week to keep energy up.
Nutrition:
I weighed 173.8 this morning. Feeling lean. Getting close to single digits, if not there already.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 238 | 172 | 24 | 1,855 |
| Calories | 951 | 687 | 216 | 1,855 | |
| Percent | 51% | 37% | 12% | ` |
Tuesday, June 3, 2014
Tue 6/3 - Upper
Mon 6/2 - Rest
I weighed 181.6 after refeed. Not too bad, but higher than I wanted.
Tue 6/3 - Upper
Workout: LA Fitness
(85#DBInc)8,8,75x8,60x10,10
(BOR)185x8,8,155x10,10
(115#OHP)8,7,7 Good
(205#PullDn)2x8
(235#Fly)12,9,9 Keep making progress here on a cut. Nice.
(80#OHTri)11,11
(40#Curl)10,35x12
(35#FacePull)2x12
(25#Crunch)20,15,12
(185#RevGripPullDn)2x10
63 + 11 w/u = 74mins
Worked out solo today. Decided before the WO I'd go by feel. Felt pretty good during w/u so I kept everything fairly heavy (for me). Was only planning on 2 heavy incline sets and they felt good. Tempted to do a 3rd, but stuck to plan. Dropped weight for 3rd set, then raised incline angle and did 2 more. Last 3 sets were all paused reps. BOR felt really good today with 2 heavy, 2 lighter sets. I didn't have OHP written in (planned on hammer strength), but the rack was available so I went ahead and did it. Flet good. I'd been getting 3x7 with the last set having to push-press the last rep or two on last set. Good sound reps across sets today.
Pulldowns were good, but I'd like to be doing weighted pullups if my elbows didn't bark at me so much when I do them. Fly's were really good. Still progressing here even a ways into the cut. OH tri extensions were good. Finished w/ tri/bi/ab and 2 quick sets of reverse narrow grip pulldowns. Better WO than expected on 3 hours sleep.
Nutrition:
I weighed 178.2 this morning. I had real nice sushi dinner with Gregg and Nat. Really nice and didn't eat my "normal" amount to keep cals for the day under control.
I weighed 181.6 after refeed. Not too bad, but higher than I wanted.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 211 | 96 | 18 | 1,396 |
| Calories | 845 | 384 | 159 | 1,388 | |
| Percent | 61% | 28% | 11% | ` |
Tue 6/3 - Upper
Workout: LA Fitness
(85#DBInc)8,8,75x8,60x10,10
(BOR)185x8,8,155x10,10
(115#OHP)8,7,7 Good
(205#PullDn)2x8
(235#Fly)12,9,9 Keep making progress here on a cut. Nice.
(80#OHTri)11,11
(40#Curl)10,35x12
(35#FacePull)2x12
(25#Crunch)20,15,12
(185#RevGripPullDn)2x10
63 + 11 w/u = 74mins
Worked out solo today. Decided before the WO I'd go by feel. Felt pretty good during w/u so I kept everything fairly heavy (for me). Was only planning on 2 heavy incline sets and they felt good. Tempted to do a 3rd, but stuck to plan. Dropped weight for 3rd set, then raised incline angle and did 2 more. Last 3 sets were all paused reps. BOR felt really good today with 2 heavy, 2 lighter sets. I didn't have OHP written in (planned on hammer strength), but the rack was available so I went ahead and did it. Flet good. I'd been getting 3x7 with the last set having to push-press the last rep or two on last set. Good sound reps across sets today.
Pulldowns were good, but I'd like to be doing weighted pullups if my elbows didn't bark at me so much when I do them. Fly's were really good. Still progressing here even a ways into the cut. OH tri extensions were good. Finished w/ tri/bi/ab and 2 quick sets of reverse narrow grip pulldowns. Better WO than expected on 3 hours sleep.
Nutrition:
I weighed 178.2 this morning. I had real nice sushi dinner with Gregg and Nat. Really nice and didn't eat my "normal" amount to keep cals for the day under control.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 208 | 194 | 36 | 1,928 |
| Calories | 831 | 775 | 321 | 1,928 | |
| Percent | 43% | 40% | 17% | ` |
Sunday, June 1, 2014
Sun 6/1 - Upper (heavy)
Workout: LA Fitness
(85#DBInc)8,8,8*,75x8,60x10,10
(BOR)185x8,135x12,155x10,10
(60#ShldrPress)10,8,8
(205#PullDn)2x8
(235#Fly)10,8,220x9
(185#RevPullDn)2x10
(165#RevDec)9,7
(PushDn)2x12
(40#Curl)2x12
BREAK to take kids home
(Crunch)15,12,12
(65#RopeExt)12,10,10
(30#FacePull)3x10
(43#CableCurl)3x15
(115#RDelt)2x12
(115#IsoRow)4x10
(15#CableCurl)2x12
80 + 35(after break) + 12 w/u = 130mins
2nd Consecutive upper WO, today a heavier day after refeed yesterday. Incline was good, but didn't quite get 3x8 w/ 85#DB's. Needed an assist on last rep. Wanted to do BOR today instead of seated row. 185 felt heavy, 135 too light, 155 just right for today. Felt really good. Bumped up weight on shoulder press. Bumped up weight on fly's and got good reps. Interesting how incline press stagnates (or I've lost a touch during cut), but I keep progressing with fly's/peck deck. Decline was good. I had to get the kids home and was running out of time so just hit 2 quick sets of bi/tri to finish WO.
After dropping the kids, I was heading right by the gym, so stopped back in w/ intent to just do some core work and rear delts. Ended up doing quite a bit more than that. Iso rows on the hammer strength machine felt great. Haven't done these in a while, mainly because the plate swapping with Sarah is kind of a pain. I did a mix of one arm at a time and both arms. Hammered the bi's with cable curls.
Nutrition:
I weighed 179.8 this morning after refeed yesterday. Will try to keep it in check today. This has been my weekly downfall.
(85#DBInc)8,8,8*,75x8,60x10,10
(BOR)185x8,135x12,155x10,10
(60#ShldrPress)10,8,8
(205#PullDn)2x8
(235#Fly)10,8,220x9
(185#RevPullDn)2x10
(165#RevDec)9,7
(PushDn)2x12
(40#Curl)2x12
BREAK to take kids home
(Crunch)15,12,12
(65#RopeExt)12,10,10
(30#FacePull)3x10
(43#CableCurl)3x15
(115#RDelt)2x12
(115#IsoRow)4x10
(15#CableCurl)2x12
80 + 35(after break) + 12 w/u = 130mins
2nd Consecutive upper WO, today a heavier day after refeed yesterday. Incline was good, but didn't quite get 3x8 w/ 85#DB's. Needed an assist on last rep. Wanted to do BOR today instead of seated row. 185 felt heavy, 135 too light, 155 just right for today. Felt really good. Bumped up weight on shoulder press. Bumped up weight on fly's and got good reps. Interesting how incline press stagnates (or I've lost a touch during cut), but I keep progressing with fly's/peck deck. Decline was good. I had to get the kids home and was running out of time so just hit 2 quick sets of bi/tri to finish WO.
After dropping the kids, I was heading right by the gym, so stopped back in w/ intent to just do some core work and rear delts. Ended up doing quite a bit more than that. Iso rows on the hammer strength machine felt great. Haven't done these in a while, mainly because the plate swapping with Sarah is kind of a pain. I did a mix of one arm at a time and both arms. Hammered the bi's with cable curls.
Nutrition:
I weighed 179.8 this morning after refeed yesterday. Will try to keep it in check today. This has been my weekly downfall.
Sat 5/31 - Upper (depletion)
Fri 5/30 - Rest
Weighed 175.4 this morning.
Sat 5/31 - Upper Depletion
Workout: LA Fitness
(DBInc)75#x10,10,10+60#x10,10
(80#SeatRow)3x10
(50#ShldrPress)10,10,9
(175#PullDn)2x10
(30#Crunch)4x15
(205#Fly)15,12
(160#RevPullDn)2x12
(35#Curl)3x10
(65#RopeExt)2x12
(35#Rope)2x15
(10#RDelt)2x12
(135#Squat)4x12
72 + 12 w/u = 84mins
Did a lighter depletion type WO this morning. Only did high-rep squats for legs due to time. Not much to write home about. Tough WO when depleted, but tried to stay at least a couple reps away from failure because I'll be coming back tomorrow morning to hit it hard after a refeed.
Nutrition:
I weighed 175.0 this morning. Feeling lean. Weather is great and looking forward to going to a baseball game for first time in a long time with the kids and Sarah. Oh, and will do some eating too :)
Weighed 175.4 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 206 | 106 | 17 | 1,407 |
| Calories | 825 | 425 | 154 | 1,405 | |
| Percent | 59% | 30% | 11% | ` |
Sat 5/31 - Upper Depletion
Workout: LA Fitness
(DBInc)75#x10,10,10+60#x10,10
(80#SeatRow)3x10
(50#ShldrPress)10,10,9
(175#PullDn)2x10
(30#Crunch)4x15
(205#Fly)15,12
(160#RevPullDn)2x12
(35#Curl)3x10
(65#RopeExt)2x12
(35#Rope)2x15
(10#RDelt)2x12
(135#Squat)4x12
72 + 12 w/u = 84mins
Did a lighter depletion type WO this morning. Only did high-rep squats for legs due to time. Not much to write home about. Tough WO when depleted, but tried to stay at least a couple reps away from failure because I'll be coming back tomorrow morning to hit it hard after a refeed.
Nutrition:
I weighed 175.0 this morning. Feeling lean. Weather is great and looking forward to going to a baseball game for first time in a long time with the kids and Sarah. Oh, and will do some eating too :)
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