Workout: LA Fitness
(DBInc)85x8,8,7,7,60x11,9
(155#BOR)4x10
(50#IsoShldr)11,9
(135#IsoRow)3x10
(235#Fly)12,9,8
(PullDn)220x8,175x8
(Crunch)15,12
(190#RevPull)2x10
(Crunch)10,10
(73#RopeExt)2x10
(80#BBCur10,10+10
(50#FacePull)2x12
(35#PushDn)2x13
(10#L/RDelt)2x15/10
83 + 11 w/u = 94mins
Solo this morning. Went fairly heavy on everything. I was very pleased with incline. BOR was was 2 sets underhand, 2 sets overhand. IsoRows were mix of double and single arm. Increased weight on rope extensions and face pulls. Lots of ab work. Holding strength well. Very good WO.
Nutrition:
I weighed 171.8 this morning. Feeling great. Going camping tonight and won't be tracking macros carefully. I'll just make sure to hit protein and let carbs fall where they may.
Sunday, July 13, 2014
Thursday, July 10, 2014
Thu 7/10 - Full Body (brutal today)
Wed 7/9 - Rest
I weighed 172.8 this morning.
Thu 7/10 - Full Body
Workout: LA Fitness
(DBInc)85x8,70x10,9,60x10
(135#IsoRow)3x10
(8PlLegPress)3x10
(135#RDL)3x10
(PullDn)220x8,175x8
(110#Crunch)2x11
(175#RevPullDn)2x10
(Crunch)2x10/10
(220#Fly)2x12
(55#LegExt)2x15
(75#LegCurl)2x12
(85#OHTri)10,8
(40#DBCurl)10,10+10
(50#FacePull)2x10
(35#PushDn)2x13
(10#L/RDelt)2x10/10
84 + 10 = 94 mins
Full Body solo this morning. I REALLY could've used another day off before this WO (or split it into lower/upper), but weekend plans kind of necessitated getting this in today. I was torn about going heavy on incline today, so I did 1 heavy set, 2 back-off's, increased the incline and did 1 more. Good work. Iso rows were good. Leg Press/RDL superset was really good, but about this time I already started hitting the wall in this WO (30 minutes in). I was really light this morning and didn't eat enough before this FB WO.
Pulldown/crunch combos were good. I keep increasing weight or reps on weighted crunches. Been doing a lot of ab work lately. Fly's were good. Leg curl/extensions were brutal, even though only 2 sets each. Finished up with a barage of tri/bi/delt work. Increased weight on OH Tri's and Face Pulls. Very good, but really brutal WO. I wasn't planning on a refeed until the weekend, but w/ my weight being low today and this WO, I feel I've got to eat.
Nutrition:
I weighed 171.2 this morning. Lowest of the year. Veins where I haven't seen them before. Feeling real lean but am going to have to eat.
I weighed 172.8 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 200 | 141 | 19 | 1,534 |
| Calories | 800 | 566 | 170 | 1,536 | |
| Percent | 52% | 37% | 11% | ` |
Thu 7/10 - Full Body
Workout: LA Fitness
(DBInc)85x8,70x10,9,60x10
(135#IsoRow)3x10
(8PlLegPress)3x10
(135#RDL)3x10
(PullDn)220x8,175x8
(110#Crunch)2x11
(175#RevPullDn)2x10
(Crunch)2x10/10
(220#Fly)2x12
(55#LegExt)2x15
(75#LegCurl)2x12
(85#OHTri)10,8
(40#DBCurl)10,10+10
(50#FacePull)2x10
(35#PushDn)2x13
(10#L/RDelt)2x10/10
84 + 10 = 94 mins
Full Body solo this morning. I REALLY could've used another day off before this WO (or split it into lower/upper), but weekend plans kind of necessitated getting this in today. I was torn about going heavy on incline today, so I did 1 heavy set, 2 back-off's, increased the incline and did 1 more. Good work. Iso rows were good. Leg Press/RDL superset was really good, but about this time I already started hitting the wall in this WO (30 minutes in). I was really light this morning and didn't eat enough before this FB WO.
Pulldown/crunch combos were good. I keep increasing weight or reps on weighted crunches. Been doing a lot of ab work lately. Fly's were good. Leg curl/extensions were brutal, even though only 2 sets each. Finished up with a barage of tri/bi/delt work. Increased weight on OH Tri's and Face Pulls. Very good, but really brutal WO. I wasn't planning on a refeed until the weekend, but w/ my weight being low today and this WO, I feel I've got to eat.
Nutrition:
I weighed 171.2 this morning. Lowest of the year. Veins where I haven't seen them before. Feeling real lean but am going to have to eat.
Tuesday, July 8, 2014
Tue 7/7 - Upper (Great Incline!)
Mon 7/6 - Rest day
I weighed 175.6 this morning. Not bad for after a holiday weekend. Kept things in check.
Tue 7/7 - Upper - Great Incline!
Workout: LA Fitness
(DBInc)75x10,10,10,10,60x11,12
(135#IsoRow)4x10
(50#IsoShldr)12,10
(235#Fly)12,10
(175#PullDn)2x8
(Crunch)15,12
(175#RevPull)2x10
(Crunch)10,10
(145#RevDecline)13,12
(85#BBCurl)10,8
(35#PushDn)2x15
(43#FacePull)2x15
(35#HCurl)15
(10#RDelt)10
75 + 11 w/u = 86 mins
Solo WO this morning. I've been chasing 75# incline for 3x10 on light days for a while now and kept getting stuck at 10,10,9. Today I got 3x10 and it felt good so I did a 4th set and got 10. So I surpassed my goal and got 4x10. Awesome on a cut! Increased angle of incline and did 2 sets w/ 60#DB's. Awesome work. Iso rows were really good. 3 sets 2-handed and a set single-handed. Fly's were good. Only did 2 sets since a lot of chest volume already.
I supersetted pulldowns with crunches, then superstted reverse grip decline with BB curls. Decline was good. Gotta go heavier here. Finished up with a little bi/tri/delt work. Awesome work. Plan seems to be working. Getting leaner and maintaining, if not gaining, strength.
Nutrition:
I weighed 173.6 this morning. Feeling great.
I weighed 175.6 this morning. Not bad for after a holiday weekend. Kept things in check.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 205 | 160 | 20 | 1,644 |
| Calories | 820 | 639 | 184 | 1,643 | |
| Percent | 50% | 39% | 11% | ` |
Tue 7/7 - Upper - Great Incline!
Workout: LA Fitness
(DBInc)75x10,10,10,10,60x11,12
(135#IsoRow)4x10
(50#IsoShldr)12,10
(235#Fly)12,10
(175#PullDn)2x8
(Crunch)15,12
(175#RevPull)2x10
(Crunch)10,10
(145#RevDecline)13,12
(85#BBCurl)10,8
(35#PushDn)2x15
(43#FacePull)2x15
(35#HCurl)15
(10#RDelt)10
75 + 11 w/u = 86 mins
Solo WO this morning. I've been chasing 75# incline for 3x10 on light days for a while now and kept getting stuck at 10,10,9. Today I got 3x10 and it felt good so I did a 4th set and got 10. So I surpassed my goal and got 4x10. Awesome on a cut! Increased angle of incline and did 2 sets w/ 60#DB's. Awesome work. Iso rows were really good. 3 sets 2-handed and a set single-handed. Fly's were good. Only did 2 sets since a lot of chest volume already.
I supersetted pulldowns with crunches, then superstted reverse grip decline with BB curls. Decline was good. Gotta go heavier here. Finished up with a little bi/tri/delt work. Awesome work. Plan seems to be working. Getting leaner and maintaining, if not gaining, strength.
Nutrition:
I weighed 173.6 this morning. Feeling great.
Sunday, July 6, 2014
Sun 7/6 - Full Body
Workout: LA Fitness
(DBInc)85x9,8,7,6,60x12,11 Very nice
(88#SeatRow)3x8
(50#IsoShldr)13,8
(PullDn)220x8,205x8,8
(110#Crunch)3x10
(8PlLegPress)4x10
(135#RDL)4x10
(190#RevPullDn)2x10
(Crunch)2x15
(235#Fly)12,9,8
(65#RopeExt)12,10
(40#Curl)10,8+8
78 + 10 = 88 mins
Full Body w/ Sarah this morning. Great incline. Really happy with the effort here. Pushed every set for max reps. Good volume. Increased angle of the incline for 2 more sets after the 4 heavy sets. Wanted to do BOR/RDL superset, but equipment wasn't available, so we did seated rows. 3rd set got real heavy. Dropped reps big time on shoulder press again. Gotta be because it's always after incline and fatigue sets in. Pulldowns were good. Increased weight again on cable crunches.
Leg press/RDL superset was great for 4 sets. Hamstrings fried at the end of these. Fly's were good. I tried to do a drop set after the 3rd set. I dropped the weight to 100#'s and was just fried. Did 6 reps and threw in the towel. we were going to to decline bench, but it was taken, WO was already getting reallly long and the kayaks were calling, so we just hit 2 quick sets of bi/tri's and called it a day. Great WO. Really pleased.
Nutrition:
I weighed 175.4 this morning. Aside from the sweet frog last night, I really kept yesterday in check. Not my normal Saturday feed day for sure, but it was also a rest day. Walked around Anapolis, MD and the Naval Academy all afternoon. Great day w/ Sarah. After the gym, Sarah and I went kayaking on the Patomac. Another great day!
(DBInc)85x9,8,7,6,60x12,11 Very nice
(88#SeatRow)3x8
(50#IsoShldr)13,8
(PullDn)220x8,205x8,8
(110#Crunch)3x10
(8PlLegPress)4x10
(135#RDL)4x10
(190#RevPullDn)2x10
(Crunch)2x15
(235#Fly)12,9,8
(65#RopeExt)12,10
(40#Curl)10,8+8
78 + 10 = 88 mins
Full Body w/ Sarah this morning. Great incline. Really happy with the effort here. Pushed every set for max reps. Good volume. Increased angle of the incline for 2 more sets after the 4 heavy sets. Wanted to do BOR/RDL superset, but equipment wasn't available, so we did seated rows. 3rd set got real heavy. Dropped reps big time on shoulder press again. Gotta be because it's always after incline and fatigue sets in. Pulldowns were good. Increased weight again on cable crunches.
Leg press/RDL superset was great for 4 sets. Hamstrings fried at the end of these. Fly's were good. I tried to do a drop set after the 3rd set. I dropped the weight to 100#'s and was just fried. Did 6 reps and threw in the towel. we were going to to decline bench, but it was taken, WO was already getting reallly long and the kayaks were calling, so we just hit 2 quick sets of bi/tri's and called it a day. Great WO. Really pleased.
Nutrition:
I weighed 175.4 this morning. Aside from the sweet frog last night, I really kept yesterday in check. Not my normal Saturday feed day for sure, but it was also a rest day. Walked around Anapolis, MD and the Naval Academy all afternoon. Great day w/ Sarah. After the gym, Sarah and I went kayaking on the Patomac. Another great day!
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 224 | 434 | 45 | 3,038 |
| Calories | 898 | 1734 | 403 | 3,035 | |
| Percent | 30% | 57% | 13% | ` |
Saturday, July 5, 2014
Fri 7/4 - Upper
Workout: LA Fitness
(DBInc)75x10,10,9,60x11,9 Good work. Paused controlled reps
(80#SeatRow)4x10
(50#IsoShldr)2x10
(135#IsoRow)2x10
(175#PullDn)3x10
(Crunch)3x12/12
(235#Fly)12,10,8,130x10 Good. Drop set felt good.
(160#RevPullDn)2x15
(145#RevDecline)13,13,10 Good
(30#PushDn)3x12
(43#FacePull)3x12
(40#Curl)2x10
(10#RDelt)2x12
85 + 10 w/u = 95 mins
Solo WO. Fairly depleted this morning. Good incline. Seated rows were good - hadn't done them in a while. Reps didn't fall off shoulder press like usual this morning. I did hammer strength rows single handed. Went lighter on pulldowns because a lot of rowing already and supersetted with crunches.
Fly's were surprisingly good at this weight. Reverse grip decline was good. I went fairly light because I didn't have a spotter. Finished with some bi/tri/delts. Very good WO. Refeed today and a rest day tomorrow.
Nutrition:
I weighed 172.0 this morning. Still leaning out slowly and maintaining strength well. Holiday weekend will mean a lot of eating. Will try not to let things get out of control too much.
(DBInc)75x10,10,9,60x11,9 Good work. Paused controlled reps
(80#SeatRow)4x10
(50#IsoShldr)2x10
(135#IsoRow)2x10
(175#PullDn)3x10
(Crunch)3x12/12
(235#Fly)12,10,8,130x10 Good. Drop set felt good.
(160#RevPullDn)2x15
(145#RevDecline)13,13,10 Good
(30#PushDn)3x12
(43#FacePull)3x12
(40#Curl)2x10
(10#RDelt)2x12
85 + 10 w/u = 95 mins
Solo WO. Fairly depleted this morning. Good incline. Seated rows were good - hadn't done them in a while. Reps didn't fall off shoulder press like usual this morning. I did hammer strength rows single handed. Went lighter on pulldowns because a lot of rowing already and supersetted with crunches.
Fly's were surprisingly good at this weight. Reverse grip decline was good. I went fairly light because I didn't have a spotter. Finished with some bi/tri/delts. Very good WO. Refeed today and a rest day tomorrow.
Nutrition:
I weighed 172.0 this morning. Still leaning out slowly and maintaining strength well. Holiday weekend will mean a lot of eating. Will try not to let things get out of control too much.
Thursday, July 3, 2014
Thu 7/3 - Lower + arms
Wed 7/2 - Rest
I weighed 174.6 this morning.
Thu 7/3 - Lower + Arms
Workout: (LA Fitness)
(Squat)135x12,205x6,6
(185#RDL)3x10
(8PlLegPress)3x15
(80#OHTri)12,11
(75#BBCurl)2x13
(55#LegExt)2x12
(70#LegCurl)2x12
(105#Crunch)3x10
(30#RopePushDn)15,12
(30#IncCurl)13+10,10+10
(Crunch)2x15
67 mins + 6 w/u = 73 mins
Awesome WO today. One set of w/u, but working, squats and then 2 working sets. RDL was good. Really felt it in hams/glutes. Leg press was brutal for fairly high reps with a decent amount of weight for me. My legs felt like jell-o after these 3 exercises. I did 2 sets of bi/tri's to give my legs a breather. Then I did leg extensions and curls. Quads and hams were on fire! Finished up with a bit more bi/tri/core work. Very pleased w/ this WO, especially on a cut.
Nutrition:
I weighed 172.6 this morning. Feeling good, but really looking forward to refeed this weekend.
I weighed 174.6 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 221 | 118 | 17 | 1,510 |
| Calories | 882 | 473 | 153 | 1,508 | |
| Percent | 59% | 31% | 10% | ` |
Thu 7/3 - Lower + Arms
Workout: (LA Fitness)
(Squat)135x12,205x6,6
(185#RDL)3x10
(8PlLegPress)3x15
(80#OHTri)12,11
(75#BBCurl)2x13
(55#LegExt)2x12
(70#LegCurl)2x12
(105#Crunch)3x10
(30#RopePushDn)15,12
(30#IncCurl)13+10,10+10
(Crunch)2x15
67 mins + 6 w/u = 73 mins
Awesome WO today. One set of w/u, but working, squats and then 2 working sets. RDL was good. Really felt it in hams/glutes. Leg press was brutal for fairly high reps with a decent amount of weight for me. My legs felt like jell-o after these 3 exercises. I did 2 sets of bi/tri's to give my legs a breather. Then I did leg extensions and curls. Quads and hams were on fire! Finished up with a bit more bi/tri/core work. Very pleased w/ this WO, especially on a cut.
Nutrition:
I weighed 172.6 this morning. Feeling good, but really looking forward to refeed this weekend.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 217 | 231 | 20 | 1,956 |
| Calories | 870 | 923 | 177 | 1,970 | |
| Percent | 44% | 47% | 9% | ` |
Tuesday, July 1, 2014
Tue 7/1 - Upper
Mon 6/30 - Rest
I weighed 176.6 this morning after weekend refeed.
Tue 7/1 - Upper
(DBInc)85x8,8,75x9,60x10,10 Great
(155#SmRevBOR)3x10
(155#BOR)3x8 Back fatigued after these
(50#IsoShldr)12,8
(175#PullDn)3x8 Felt really heavy
(100#Crunch)3x10
(220#Fly)12,10 Good
(175#RevPullDn)2x10
(40#Curl)10,35x9+9
(65#RopeExt)3x12
(43#FacePull)2x12
63 + 10 w/u = 73 mins
Early morning solo WO. Incline felt great today. R shoulder still tender, but not too painful. Real good controlled paused reps. Did 3 sets of reverse grip BOR in the smith machine, then 3 more sets of standard BOR. Back was really fatigued after these. First set of shoulder press was good. 2nd set, as has been the norm lately, fell off dramatically.
I went fairly light on pulldowns after all the rowing and it still felt heavy as hell. Supersetted with heavy cable crunches. Hadn't done these in a while and need to keep them in the rotation. Fly's were good. Finished up w/ a few sets of bi/tri work. Great WO.
Nutrition:
I weighed 175.4 this morning. A little heavier than I thought I'd be, but still feeling pretty lean. Goal is more/less to just maintain now for a while. I'm going to stick with low carb/cal on rest days and weekend refeeds. It's been a great setup because I continue to lean out (slowly) and really enjoy some eating on the weekends.
I weighed 176.6 this morning after weekend refeed.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 199 | 106 | 17 | 1,379 |
| Calories | 796 | 424 | 151 | 1,372 | |
| Percent | 58% | 31% | 11% | ` |
Tue 7/1 - Upper
(DBInc)85x8,8,75x9,60x10,10 Great
(155#SmRevBOR)3x10
(155#BOR)3x8 Back fatigued after these
(50#IsoShldr)12,8
(175#PullDn)3x8 Felt really heavy
(100#Crunch)3x10
(220#Fly)12,10 Good
(175#RevPullDn)2x10
(40#Curl)10,35x9+9
(65#RopeExt)3x12
(43#FacePull)2x12
63 + 10 w/u = 73 mins
Early morning solo WO. Incline felt great today. R shoulder still tender, but not too painful. Real good controlled paused reps. Did 3 sets of reverse grip BOR in the smith machine, then 3 more sets of standard BOR. Back was really fatigued after these. First set of shoulder press was good. 2nd set, as has been the norm lately, fell off dramatically.
I went fairly light on pulldowns after all the rowing and it still felt heavy as hell. Supersetted with heavy cable crunches. Hadn't done these in a while and need to keep them in the rotation. Fly's were good. Finished up w/ a few sets of bi/tri work. Great WO.
Nutrition:
I weighed 175.4 this morning. A little heavier than I thought I'd be, but still feeling pretty lean. Goal is more/less to just maintain now for a while. I'm going to stick with low carb/cal on rest days and weekend refeeds. It's been a great setup because I continue to lean out (slowly) and really enjoy some eating on the weekends.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 223 | 235 | 17 | 1,965 |
| Calories | 893 | 941 | 150 | 1,984 | |
| Percent | 45% | 47% | 8% | ` |
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