Tue/Wed 5/12-5/13 - Rest/Cardio

Tue 5/12 - Rest day
Weighed 177.4

		Prot	Carb	Fat	Cal
TOTALS:	Grams	250	107	24	1,655
	Calories	998	428	218	1,644
	Percent	61%	26%	13%	`

Wed 5/13 - Cardio 
30 mins. Ran first 10 to get HR up a bit and walked the rest
Weighed 176.0

		Prot	Carb	Fat	Cal
TOTALS:	Grams	252	89	24	1,575
	Calories	1006	356	213	1,575
	Percent	64%	23%	14%	`

Mon 5/11 - Upper

Sunday 5/10- Rest day
I weighed 180.6 after the refeed on Saturday.  Calories were about 2,200 today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	205	47	2,200
	Calories	956	819	419	2,195
	Percent	44%	37%	19%	`

Monday 5/11 - Upper
Workout: Work Gym
(65#DBShldr)9,7,7
(185#SmBOR)3x10
(65#Inc)12,11P
(163#PullDn)2x9
(35#Crunch)4x10
(100#Fly)2x10
(75#OHTri)15,12
(80#BBCurl)2x10
(80#UprightRow)2x10
(60#RDeltFly)2x10

50 + 10 w/u = 60 mins

I was on the fence about a WO today. Last WO was Sat, but did quite a bit of physical labor Fri-Sun and was considering an extra day rest. Add to that a lack of any real decent sleep and I'm feeling beat up today.  Anyhow, had an hour at lunch so I hit the gym for an upper WO.  I started with DB shoulder press and smith machine bent over row combo.  Shoulder press was OK. The DB's felt really light and I thought I was going to get a lot of reps. Then reality set in when I actually started pressing them :)  Good work. BOR was OK. Felt heavy. Back really fatigued from all the work over the weekend.

Next I supersetted paused incline withe pulldowns. Just 2 sets of each. Incline was great. Just felt really good and got a lot of paused reps. Pulldowns were also good. I went heavier than normal for when this is my 2nd back movement.  Next I supersetted 4 sets for weighted crunches with 2 sets of fly's. Fly's felt really good. Abs were ok; did them on a mat with a 35#DB on my chest.

Next I did 2 sets of overhead triceps extension with barbell curls. OH Tri's were great and this matched my best rep # in a while. I bumped up the weight on barbell curls and got good reps. These bothered my left eblow/forearm/bicep, but happy with them.  Finished up the WO with some upright rows and rear delt fly's.  Very nice WO.

Nutrition:
I weighed 178.2 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	255	155	31	1,925
	Calories	1020	618	283	1,921
	Percent	53%	32%	15%	`

Sat 5/9 - Upper

Workout: LA Fitness
(80#Inc)10,8,8,7,65x11P
(88#SeatRow)3x10,65x13P
(70#IsoShldr)8,8,7
(165#PullDn)3x10
(73#RopeExt)9,65x10,10
(35#Inc/HCurl)10/9,8/8
(35#DecCrunch)12,10,9
(65#Rope)3x10
(190#Fly)10,9
(130#RDelt)11,9,115x9
(80#LDelt)2x10

77 + 10 w/u = 87 mins

Didn't sleep well last night on top of very active day and strict diet yesterday. Didn't think I'd have much of a WO. Started with incline/seated row combo. Incline went really well. After 3 good heavy sets, plan was a backoff set, but we did a 4th heavy set and then a backoff paused set. Very nice. Seated rows were good, but felt heavy. Back fatigued from working on the deck yesterday.  Next we did iso shoulder press and pulldown combo. I went lighter on pulldowns than normal. Next we did rope extension incline/hammer curl combo. Had to drop weight on rope extensions after 1st set.

Then we did some more triceps work and weighted decline crunches. I bumped the weight up on crunches.  Finished up with fly's, rear delt fly's and some machine lateral raises. My knees were bothering me from yesterday, so no legs today.  Really pleased with this WO. Since my weight was dropping quickly toward the end of the week, I thought I'd take a diet break after today's refeed. Based on today's WO going so well, I think I'll diet another week, then a break.

Nutrition:
I weighed 176.0 this morning. Refeed time post WO. Sushi and a cookout in the evening. Didn't track nutrition later in the day. Probably ate ~4,000 calories.

Thu 5/7 - Full Body

Wed 5/6 - Cardio
45 min walk in the morning. 3 miles at 15:07 pace. That's walking fast for me.
I weighed 178.0 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	252	87	24	1,571
	Calories	1006	346	216	1,568
	Percent	64%	22%	14%	`

Thu 5/7 - Full Body
Workout: Work Gym
(65#DBShldr)9,7,7
(163#PullDn)3x10
(270#LegPress)3x12
(100#Crunch)12,11,10
(65#Inc)2x10P
(75#DBRow)2x10
(75#SLDL)2x10
(70#BBCurl)12,10
(58#Rope)2x12
(100#Fly)10

52 + 8 w/u = 60 mins

Full Body today. Started with shoulder press/pulldown superset. Worked hard on shoulder press. A couple reps off my best, but not too bad. Pulldowns were really good. This is the 1st time I've done pulldowns as my first back movement, so not surprisingly this weight was easier than normal. Next I supersetted leg press with cable crunches. I was only going to do 2 sets of leg press, but they were feeling good and I was going to do a 3rd set of crunches anyway.

Next I supersetted incline with DB rows. Incline was OK. I didn't want a lot of volume so I can hit this heavy again on Saturday. DB rows felt great. Not real heavy, but I tried to pause slightly at contraction each rep. Really felt it in my lats and back.  Then I did SLDL, barbell curl and pushdown triple set. Grip was failing on SLDL holding the DB's after just doing DB rows. I did 1 set of fly's and called it a day.  Good WO. Not thrilled about losing a couple reps from my best on shoulder press, but I'm 5 weeks into a cut, and I have been alternating DB press and machine press for shoulders, so the drop could be from that as well.

Nutrition:
I weighed 177.2 this morning. Lowest of my cut so far and starting to feel fairly lean this early. I may diet one more week and then take a couple week diet break. I'll make that decision after the WO and some measurements this Saturday. 

		Prot	Carb	Fat	Cal
TOTALS:	Grams	254	151	31	1,905
	Calories	1014	602	283	1,899
	Percent	53%	32%	15%	`

Tue 5/5 - Upper

Mon 5/4 - Cardio
45 min walk
I weighed 180.2 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	258	104	23	1,660
	Calories	1032	416	206	1,654
	Percent	62%	25%	12%	`

Tue 5/5 - Upper
Workout: LA Fitness
(80#Inc)10,8,7
(155#BOR)3x10
(70#IsoShldr)9,8,7
(180#PullDn)9,9,8
(80#OHTri)10,8
(80#EZCurl)2x10
(60#SealRow)2x10,50x10
(30#DecCrunch)14,12,12
(65#Rope)12,11
(190#Fly)11,10

56 + 9 w/u = 65 mins

I started with incline/BOR superset. Incline was pretty good. Think I could've had 8 reps on 3rd set of incline, but didn't want to try to grind out a last rep. Today I did barbell BOR. It as nice to do these out of the smith machine, and sarah and I have been doing seated rows here. 155 felt heavy though, unfortunately.Next I did iso shoulder press supersetted with pulldowns. I was going to lower weight a tad since I wasn't doing legs today and just finished heavy pressing with incline. I stuck with the weight I just bumped up to last WO, and surprisingly got more reps than I thought I would for 3 sets. Pulldowns were OK. I'd like to start doing pullups again. Afraid my elbows would hate me.

Next I did overhead DB triceps extension supersetted with EZ bar curls. I normally to OH Tri at the work gym with 75#DB's because that's the heaviest they have. It felt good to get something heavier going on this movement today. I bumped up the weight on curls and got good reps. These are definitely feeling better on my eblows.  Next I did seal rows and decline crunches. Rows felt SUPER heavy. I bumped the weight on crunches and they felt good. Finished up with 2 sets of rope pushdowns (weight bump) and fly's.  Good WO. still holding strength fairly well into my 5th week of dieting.

Nutrition:
I weighed 178.2 this morning. Starting to see veins in abdomen.

Sun 5/3 - Upper Accessory & Hike

Workout: LA Fitness
(135#Bench)10
(70#Inc)9,9,7
(Revcrunch)3x15
(65#SealRow)3x10
(45#DBShldr)11,10,8
(65#UprightRow)3x10
(43#FacePull)3x10
(4PlDipMachine)2x10
(70#EZBarCurl)2x10
(58#Rope)2x15

60 + 5 w/u = 65 mins

I was out running errands early this very early this morning (couldn't sleep) and decided to hit the gym for some upper and accessory work. I decided to give flat barbell bench a shot and see how the shoulder responded. I did 2 light warmup sets and did a set w/ 135#'s (still light). Shoulder didn't like it. So I moved to incline. I did them at a steeper angle than normal and it felt pretty good, but heavy after yesterday's WO. I supersetted with reverse crunches. Then I did heavy seal rows, then DB shoulder press with paused reps.

Next I supersetted upright cable rows with face pulls. Face pulls really bother my left elbow. Then I did 2 sets on the dip maching with four 45# plates. I finished up with EZ bar curls and some rope pushdowns. The EZ bar curls felt much better on my elbows and forearms than straight bar curls.  I ended up doing quite a bit more work than I was planning. Felt good though.

Sarah and I went on a 2 hour hike up Bull Run Mountain in the afternoon.

Nutrition:
I weighed 183.0 this morning after refeed yesterday. Very active day (WO, Hike, etc.). Fitbit had me at 4,127 calories burned. That seems a little high, but even if it's in the ballpark, I was at a huge deficit today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	250	189	32	2,060
	Calories	998	756	292	2,046
	Percent	49%	37%	14%	`

Sat 5/2 - Full Body

Fri 5/1 - Rest day
I weighed 178.0

		Prot	Carb	Fat	Cal
TOTALS:	Grams	250	77	22	1,500
	Calories	1000	306	195	1,501
	Percent	67%	20%	13%	`

Sat 5/2 - Full Body + Refeed
Workout: LA Fitness
(80#Inc)10,8,8,60x12P
(SeatRow)95x9,88x10,10,65x12
(10PlLegPress)3x10
(25#DecCrunch)12,12,10
(70#IsoShldr)10,8,7
(180#PullDn)10,9,8
(100#LegCurl)2x12
(30#IncFly)2x10
(73#RopeExt)12,10
(35#Inc/HammerCurl)10/8,9/8
(130#RDelt)12,10,8
(1ArmPushDn)3x12

85 + 13 w/u = 98 mins

Sarah and I did a full body WO today and a refeed. Basic Full Body template we've been using. Started with incline/row superset. Incline was good. Should've gone heavier on the drop set. Not sure why I didn't grab 65#DB's, but still a good paused set. Seated rows were good. Still not ready for 3 sets w/ 95#'s. Leg press/abs superset was next. Leg press was ok. I bumped the weight to 25#'s on decline crunches. My lower back started tightening up during 2nd set of this combo. NOt sure if it was leg press or crunches that did it, or the combination. I had to stretch low back and hamstrings after these before moving on. My back bothered me the rest of the WO.

Next we did iso shoulder press/pulldown superset. I bumped the weight on shoulder press. Got fairly good reps at this higher weight. Pulldowns felt heavy. Next we did leg curl/incline fly superset. We only did 2 sets of leg curls. My hamstrings were still sore from SLDL on Thursday. Incline fly's were OK. They felt great last week when I did them during my accessory WO; not as good today after already hitting chest earlier in the WO. I think I should've stuck to machine fly's here instead.

Finished up with some bicep, triceps and rear delt work.  Good WO. Happiest with the pressing today. WO got long and I was wiped out. Not enough sleep this week and not a lot of energy half way through this WO.

We went for a 2-hour hike at Balls Bluff in the afternoon, so a very active day burning a lot of calories. Fitbit had me at 3,765 calories. I think that's a bit high, but made sure I ate over that today (~3,900-4000 cals).

Nutrition:
I weighed 178.0 again this morning. Went for sushi after the WO and refeed rest of day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	605	69	3,916
	Calories	868	2418	622	3,909
	Percent	22%	62%	16%	`