Workout: LA Fitness
(150#SeatRow)4x10
(28#Pallof)4x40sec
(65#Inc)2x10
(180#PullDn)10,10,8,8
(Crunch)20,15,15,15
(50#IsoShldr)10,9,9
(65#BBCurl)2x10
(45#SealRow)3x12
(80#PushDn)11,10,9
(10#Rdelt)2x10
85 + 5 w/u = 90 mins
Upper WO with Pull focus this morning (since I did push yesterday). Worked out w/ Sarah. Really enjoy working out w/ her and having a partner once in a while. Good WO. Effort was good. Still sick but pull poundages haven't slipped as much as push poundages. Nothing significant to note really. Just trying to get some work in while sick. still loving seal rows. Wish I would've found them a while ago.
Nutrition:
I weighed 174.2 this morning. Trying to keep from losing too much weight while not adding fat while I'm sick.
Tuesday, December 9, 2014
Sat 12/6 - Push Day (sick - big steps back)
Workout: LA Fitness
(75#Inc)9,8,8,8
(45#DBShldr)4x10
(60#Inc)10,10
(155#Decline)10,10,9
(70#OHTri)10,9,8
(145#Fly)15,14,14
(105#Crunch)3x10
(58#Rope)3x12
(20#LDelt)3x10
(10#RDelt)3x10
72 + 9 w/u = 81 mins
Still sick. Took Thursday and Friday off because I felt just terrible. Started antibiotics yesterday. Push day today and I'm feeling really weak. Worked as hard as I could and was happy with the effort. Right shoulder really giving me trouble, as is right elbow. On pressing, I get about 1/2 way up and shoulder just starts to hurt and feel real unstable.
Frustrated that I wanted to do a quick cut and get right back to bulking and continuing the great progress I was making. I'll have to re-set once I get over this bronchitis and basically start building back up from where I started the bulk. All that progress is gone. 9 weeks of pushing hard vanished in a week.Hopefully once I'm feeling better I'll bounce back quickly and it won't take 8-9 weeks to get back to that point.
Nutrition:
I weighed 175.2 this morning. Trying to eat at maintenance while sick.
(75#Inc)9,8,8,8
(45#DBShldr)4x10
(60#Inc)10,10
(155#Decline)10,10,9
(70#OHTri)10,9,8
(145#Fly)15,14,14
(105#Crunch)3x10
(58#Rope)3x12
(20#LDelt)3x10
(10#RDelt)3x10
72 + 9 w/u = 81 mins
Still sick. Took Thursday and Friday off because I felt just terrible. Started antibiotics yesterday. Push day today and I'm feeling really weak. Worked as hard as I could and was happy with the effort. Right shoulder really giving me trouble, as is right elbow. On pressing, I get about 1/2 way up and shoulder just starts to hurt and feel real unstable.
Frustrated that I wanted to do a quick cut and get right back to bulking and continuing the great progress I was making. I'll have to re-set once I get over this bronchitis and basically start building back up from where I started the bulk. All that progress is gone. 9 weeks of pushing hard vanished in a week.Hopefully once I'm feeling better I'll bounce back quickly and it won't take 8-9 weeks to get back to that point.
Nutrition:
I weighed 175.2 this morning. Trying to eat at maintenance while sick.
Thursday, December 4, 2014
Wed 12/3 - Upper (Ending mini-cut)
No WO Mon/Tue because I'm really sick.
Workout: LA Fitness
(80#Inc)8,7,65x10
(145#SeatRow)3x10
(50#IsoShldr)2x10
(180#PullDn)3x8
(175#Fly)3x12
(40#SealRow)2x12
(65#RopeExt)2x12
35 + 8 w/u = 43 mins
Went to the doctor this morning and I have bronchitis. I needed to end my cut today because I just don't think I'm going to get helthy on a massive caloric deficit. I REALLY didn't want to just start eating w/o a WO, so against my better judgement I did a quick WO. My lungs were BURNING badly during the WO and it was a fairly miserable experience. But I got it in. Not a lot of volume, but hit all the main upper movers.My R shoulder is pretty bad and 80#DB's on incline didn't feel so heavy, but I just didn't have a lot of pressing power on my R side. It just needs some rest I guess. It was doing well for quite a while, but I think I just pushed too hard for too long w/o a break. I always seem to do that and don't listen to those little signals my body sends me along the way. One day I'll learn this lesson...maybe. One can hope. :)
Nutrition:
I weighed 172.4 this morning. Ending cut today because I'm sick a day or two before planned. Oh well. Feeling pretty lean anyway.
Workout: LA Fitness
(80#Inc)8,7,65x10
(145#SeatRow)3x10
(50#IsoShldr)2x10
(180#PullDn)3x8
(175#Fly)3x12
(40#SealRow)2x12
(65#RopeExt)2x12
35 + 8 w/u = 43 mins
Went to the doctor this morning and I have bronchitis. I needed to end my cut today because I just don't think I'm going to get helthy on a massive caloric deficit. I REALLY didn't want to just start eating w/o a WO, so against my better judgement I did a quick WO. My lungs were BURNING badly during the WO and it was a fairly miserable experience. But I got it in. Not a lot of volume, but hit all the main upper movers.My R shoulder is pretty bad and 80#DB's on incline didn't feel so heavy, but I just didn't have a lot of pressing power on my R side. It just needs some rest I guess. It was doing well for quite a while, but I think I just pushed too hard for too long w/o a break. I always seem to do that and don't listen to those little signals my body sends me along the way. One day I'll learn this lesson...maybe. One can hope. :)
Nutrition:
I weighed 172.4 this morning. Ending cut today because I'm sick a day or two before planned. Oh well. Feeling pretty lean anyway.
Wednesday, December 3, 2014
Sun 11/30 - Upper Depletion
Workout: LA Fitness - Upper Depletion
(Inc)55x17,15,50x15,45x15,15
(100#SeatRow)20,17,15,90x15,15
(Crunch)25,20,15,15,15
(100#ChestPress)18,17,17,15
(130#PullDn)17,15,15
(130#RevPull)15,15
(125#Decline)20,15,14
(ShldrPress)20,15,15
(45#BBCurl)20,20,16
(30#FacePull)3x20
(10#LatRaise)3x15
(43#Rope)3x20
(25#SealRow)3x20
(145#Fly)2x20
93 + 7 w/u = 100 mins.
Started a cut with Sarah on Sunday and decided to kick it off with a depletion WO. This was lighter weights/higher reps. This was a fairly brutal WO with short rest periods between sets. They start off feeling SO easy and then the reps just beat you up. Fun stuff to do w/ Sarah :)
Nutrition:
I weighed 178.6 this morning.
(Inc)55x17,15,50x15,45x15,15
(100#SeatRow)20,17,15,90x15,15
(Crunch)25,20,15,15,15
(100#ChestPress)18,17,17,15
(130#PullDn)17,15,15
(130#RevPull)15,15
(125#Decline)20,15,14
(ShldrPress)20,15,15
(45#BBCurl)20,20,16
(30#FacePull)3x20
(10#LatRaise)3x15
(43#Rope)3x20
(25#SealRow)3x20
(145#Fly)2x20
93 + 7 w/u = 100 mins.
Started a cut with Sarah on Sunday and decided to kick it off with a depletion WO. This was lighter weights/higher reps. This was a fairly brutal WO with short rest periods between sets. They start off feeling SO easy and then the reps just beat you up. Fun stuff to do w/ Sarah :)
Nutrition:
I weighed 178.6 this morning.
Sat 11/29 - Upper
Workout: LA Fitness
(Inc)85x7,80x8,8,7,65x10,9
(165#SeatRow)3x10,120x10
(105#Crunch)4x12
(165#Decline)12,9,9
(180#PullDn)3x10
(50#IsoShldr)12,10,10
(45#SealRow)2x10,40x10
(65#RopeExt)3x10
80 + 10 w/u = 90 mins
Another upper day. Wanted to do 2 heavy sets w/ 85#DB's. Did the first set and only got 7 reps. Normally get 9 reps w/o too much struggle. Dropped weight and still had some decent pressing and volume. Just worn out I think. The rest of the WO was really good. Bumped weight up a bunch on rows. Decline was really good. Bumped up the weight on seal rows. Good WO.
Nutrition:
I weighed 179.6 this morning.
(Inc)85x7,80x8,8,7,65x10,9
(165#SeatRow)3x10,120x10
(105#Crunch)4x12
(165#Decline)12,9,9
(180#PullDn)3x10
(50#IsoShldr)12,10,10
(45#SealRow)2x10,40x10
(65#RopeExt)3x10
80 + 10 w/u = 90 mins
Another upper day. Wanted to do 2 heavy sets w/ 85#DB's. Did the first set and only got 7 reps. Normally get 9 reps w/o too much struggle. Dropped weight and still had some decent pressing and volume. Just worn out I think. The rest of the WO was really good. Bumped weight up a bunch on rows. Decline was really good. Bumped up the weight on seal rows. Good WO.
Nutrition:
I weighed 179.6 this morning.
Fri 11/28 - A Run!
I got a cortisone shot in my let knee last week and it feels SO much better. Went for a run today and didn't really feel any pain. Before, I felt pain on almost every step and it just wasn't enjoyable at all.
Did a nice 30 minutes for 3 miles.
Nutrition:
I weighed 179.8 this morning.
Did a nice 30 minutes for 3 miles.
Nutrition:
I weighed 179.8 this morning.
Thu 11/27 - Upper
Workout: LA Fitness
(DL)275x3,325x2,345x2,265x2,275x10
(75#Inc)10,9,60x10
(90#DBRow)10,12,10
(70#IsoShldr)11,9,8
(175#PullDn)3x10
(CaptChair)20,15,15
(100#RDeltFly)2x10
(73#PushDn)11,10
Just catching up on logs and this WO was about a week ago so I don't remember a whole lot about it other than that it was my 2nd day in a row of doing anupper WO because Sarah and I were working out together.
Nutrition:
I weighed 176.8 this morning.
(DL)275x3,325x2,345x2,265x2,275x10
(75#Inc)10,9,60x10
(90#DBRow)10,12,10
(70#IsoShldr)11,9,8
(175#PullDn)3x10
(CaptChair)20,15,15
(100#RDeltFly)2x10
(73#PushDn)11,10
Just catching up on logs and this WO was about a week ago so I don't remember a whole lot about it other than that it was my 2nd day in a row of doing anupper WO because Sarah and I were working out together.
Nutrition:
I weighed 176.8 this morning.
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