Tue 6/9 - Push Day (fasted WO)

Workout: LA Fitness
(75#Inc)10,9,8,7 Paused
(50#DBShldr)3x8 Paused
(45#DecCrunch)10,9,8
(205#Fly)11,10,9
(115#LegExt)3x12
(73#RopeExt)11,10
(20#LDelt)2x12
(65#Rope)2x12
(RevCrunch)15,10

55 + 10w/u = 65mins

Worked out fasted today at 1pm. I was planning on trying to work out at 11am over an early "lunch". Work schedule got shuffled so I didn't get to the gym until almost 1pm. That pushes my feeding window back.  Anyway, incline was OK. These were all paused reps and felt good, but I think I got a rep or two more last time I did this. I'll have to look it up.  Then I supersetted dumbbell shoulder press with weighted decline crunches. This was a bump in weight for the crunches and not real heavy for shoulder press, although it felt heavy immediately after 4 sets of paused incline.

Then I supersetted chest fly's with leg extensions. I started at 190#'s for fly's and bumped the weight up after a rep because it felt really light.  Finished up the WO with some tricpes, delt and more core work. For my first heavy triceps exercise, I wanted to do heavy DB overhead extensions. I started with an 80#DB but it was really painful to my right wrist for some reason. Used my head for once and stopped the exercise instead of pushing through. I switched to rope extensions and then rope pushdowns instead.

Nutrition:
I weighed 175.6 this morning, down from 178.6 yesterday after a lot of eating over the weekend.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	248	191	27	1,997
	Calories	993	763	239	1,996
	Percent	50%	38%	12%	`

Mon 6/8 - Cardio and diet setup

Cardio:
Walked 5 miles fasted this morning before work. Actually, I walked 4 fast (for me) at 15:45 min/mile pace. I ran the last mile because I had to pee REALLY bad and wasn't going to make it home walking. I was looking around for some woods and even contemplated running between a couple of houses.  Thought that might be a bad idea.  So, I ended up doing the 5 miles in a tad under 1:15, 14:50 pace overall.

Nutrition:
I weighed 178.6 this morning. A little higher than I wanted to be, but both Saturday and Sunday were ~4,000 calorie days. Saturday was planned. Sunday just kind of happened :)

The first 6-8 weeks of the diet have gone quite well.  I dropped about 15 pounds.  Next phase of the diet starts today to get to single digit BF%.  I started Intermittent Fasting today. Typical setup will be eating window from 1pm-8pm, fasting the other 17 hours. Macro's and calories will be similar to what they have been. It's going to be difficult to get ~250 grams of protein down in a 7 hour window, so I may have to adjust and increase fats a bit. I'll just have to see how it goes.

Additionally, carbs will be cycled on rest vs. workout days. Protein and Fat will be fairly constant, Carbs will be cycled.  Calories will end up between 1,800-2,200/day. That will put me between a 1,000-1,500 daily caloric deficit. Refeeds will be weekly on Saturday following a heavy WO.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	253	160	27	1,906
	Calories	1012	640	244	1,895
	Percent	53%	34%	13%	`

Sun 6/7 - Full Body

Workout: LA Fitness
(LegPress)4x30,6x25,8x20,20
(30#Crunch)4x17
(225#SLDL)3x8
(Plank)3x90sec
(70#IsoInc)3x12
(Pullups)3x10
(140#IsoRow)3x10
(65#UprightRow)3x12
(25#IncFly)2x13
(58#Rope)2x18
(30#BulldozerLateral)13
(25#Inc/Hcurl)15/10

78 + 5 w/u = 83 mins

Calling this a lower body + accessory, but it's really just a full body WO. Working upper again to try to take advantage of overfeeding on the weekend to get in some good work. Started with leg press. Started light with 4 plates and never got heavy at all (8 plates), but did a lot of volume. Those last 2 20-rep sets were killer on the quads. Supersetted with 4 sets of weighted crunches on the back extension machine.  Next we did Stiff Leg Dead Lifts (SLDL) paired with 90 second planks as our recovery.

I had planned to do DB incline supersetted with pullups next, but all the incline machines were taken, so we did a hammer strength incline machine with pullups. We both liked the incline machine as a change of pace. Tried to not lock out and keep tension on the pecs the entire time. Sarah did some good pullup work. I did 3x10 fairly easy until the 3rd set. I didn't want to go close to failure because it's just too hard on my elbows. But, I love pullups so trying to find a way to do them w/o causing pain/damage.  Next we supersetted 1-arm hammer strength iso rows, supersetted with cable upright rows.

Next we did light incline fly's with some high-rep rope pushdowns. Finished off the WO with a set of bulldozer laterals and incline/hammer curl combo. This turned out to be a fairly tough full body day. Good WO and some variety to keep things fresh.

Nutrition:
I weighed 176.6 this morning. I was fairly depleted Friday, so I thought I'd suck up a lot of water and be heavier today.

Sat 6/6 - Upper

Workout: LA Fitness
(85#Inc)9,6,80x8,7,70x8P
(88#SeatRow)4x10
(40#DecCrunch)11,8,6,BWx11
(70#IsoShldr)9,8,7,45x20Partials
(PullDn)180x8,165x8,8,8
(RopeExt)73x10,65x10
(80#EZbar)10,8,7
(25#IncFly)2x12
(65#Rope)2x10
(15#RDelt)15,13

82 + 12 w/u = 94 mins

I ended up dieting fairly hard this week and my weight was the lowest it's been on the diet so far. Yesterday was a fairly massive deficit and I was really active so I was a little concerned I'd crash during today's WO. Did my standard upper WO. Incline was fairly good. First set was great, 2nd set I kind of died with the 85#DB's and only got 6 reps. Dropped to 80#DB's and got 2 good sets, then a short rest before a back off set of paused 70#'s. Supersetted with seated rows. These felt heavier than normal and the last set was probably more like 8 good reps + 2 partials.  We did decline crunches. 4 sets with Sarah and I going back and forth with short rests. These got hard very quickly.

Next we did shoulder press with pulldowns. 3 normal sets of presses and then a lighter set of partials. Pulldowns were OK. 3 regurlar sets and 1 set of close grip. Next we did rope extensions and curls. Finished up with some incline fly's, rope pushdowns and rear delt work.  Good WO.

Nutrition:
I weighed 174.0 this morning. Feeling fairly lean.

Thu 6/4 - Pull Day (work gym)

Workout: Work Gym
(188#VbarPull)3x10
(10#T-twist)3x16
(155#BOR)3x10P
(100#LegCurl)3x12
(30#Inc/HCurl)2x13/8
(70#RDelt)2x10
(70#UprightRow)2x15
(150#PullDn)2x8
(75#DBRow)2x10
(CrunchTwist)2x12

53 mins + 7 w/u = 60 mins

Started with heavy v-bar close grip pulldowns today. I thought this would be really heavy and was hoping for sets of 8. Got sets of 10. Nice. I supersetted these with torture twists w/ a 10# plate. Hadn't done T-twists in a while and they felt great. They're just a pain to set up at LA Fitness because the benches are bolted down.  Next I did bent over rows supersetted with leg curls. Since I went heavier on pulldowns, I didn't go as heavy as normal on rows, but I tried to pause the movement at contraction. Really felt these in my back.

Next I supersetted incline/hammer curl combo with rear delt fly's. Very good reps on curls. Then I supersetted upright rows with pulldowns. I should have gone lighter on pulldowns. Finished up with some DB rows and body weight crunch twists. Very good ab work today.

Nutrition:
I weighed 175.0 this morning. Back to fairly hard cutting this week. Averaging about a 1,500 calorie/day deficit.

Tue 6/2 - Push day (work gym)

Workout: LA Fitness
(75#Inc)10,10,8P
(50#DBShldr)3x10
(30#Crunch)3x13
(30#IncFly)2x13
(100#LegExt)3x13
(75#OHTri)15,12
(65#Shrug)2x10
(30#Bulldozer)2x12
(58#Rope)2x13
(CrunchTwist)2x13

54 + 9 w/u = 63 mins

Push day over lunch at the work gym. Incline was good. Paused reps. Was considering a 4th set, but back to dieting harder than last week, so no real reason to pile on volume. I planned on doing the shoulder press machine, but I really haven't done any DB shoulder pressing in quite a few weeks, so I did them today. Felt good. I supersetted shoulder press with crunches, done reverse on the back extension machine. Next I supersetted incline fly's with leg extensions. Weird combination. I didn't have anything paired with fly's, and I wanted a little bit of leg stimulation, so I threw them together here.

Next I did overhead triceps extensions supersetted with shrugs. Triceps extensions were very good. I finished the WO with a triple-set of bulldozer lateral raises, rope pushdowns and body weight crunch twists.  Good WO.

Nutrition:
I weighed 176.6 this morning, down from 181.4 yesterday.

Sun 5/31 - Pull Day (lots of volume)

Workout: LA Fitness
(125#IsoRow)4x10,65x15
(PullDn)190x8,180x10,8,165x8
(35#Crunch)4x10
(80#RDL)3x8
(80#EZBarCurl)10,70x11
(80#UprightRow)10,70x11
(140#IsoRow)4x12
(130#RDeltFly)10,9,115x10
(58#Hodge)3x10
(25#Inc/HCurl)18/10

85 mins + 5 w/u = 90 mins

Pull day today. We started with 2-arm iso rows. 4 sets and then a drop set immediately after 4th set. Then we did pulldowns paired with crunches. When doing pulldowns today, we both really tried to initiate the movement through the back/lats by engaging them before the pull. This works the back MUCH better than when initiating the movement through the arms. To give pulling a break, we did RDL's. Weight wasn't heavy, but grip in my left hand was an issue. Could only get 8 reps before grip forced me to stop. Continuing problems with my left elbow/forearm.

Then we did 2 sets of EZ-bar curls supersetted right to upright rows with the same bar. These were tough with no break at all between exercises. Dropped weight on 2nd superset.  Then we went back to pulling and did 4 more sets of iso-rows, but this time did them 1-arm at a time. We got some videos of the rows. Then we supersetted 3 sets of rear delt fly's with hodge rows. Finished up with 1 set of my favorite incline/hammer curl superset/combo.

Great WO with a ton of pulling.

Nutrition:
I weighed 180.0 this morning. Lots of eating this weekend. Didn't really intend for it to be a 2-day refeed, but pretty sure I was over maintenance both days.