Wed 7/8 - Pull Day (Weighted pullup PR!)

Workout: Work Gym
(35#Pullups)4x8 (PR!)
(15#Crunch)4x10/10
(155#BOR)4x10
(80#BBCurl)10,70x10,10
(80#UprightRow)10,70x10,10
(58#Hodge)12,10,10
(50#RDeltFly)3x10
(25#IncCUrl)15,10
(V-barPullDn)125x10,100x10

60 mins + 12 w/u = 72 mins

Pull day over lunch at work gym. Decided to start with pullups. Was going to just do body weight 3 sets of 8. I decided to add some weight, so I put a 35#DB between my legs. First set of 8 didn't feel easy even on the initial reps. I decided to do a 2nd set. This one felt better, and I just kept feeling pretty good and elbows weren't bothering me so I ended up doing 4x8 with 35#'s. That's a really good effort/result for me, especially since I haven't even really been doing any pullups consistently. Looking over my log, that 4x8 matches a PR from 2 years ago when I was consistently doing weighted pullups. I supersetted with crunches. Next I did bent-over-row in Smith machine. I didn't go as heavy as normal because of the heavy pullups. I tried to pause and squeeze at contraction for each rep, which got harder to do by the 4th set.

Next I supersetted barbell curls with upright rows, using same bar/weight w/o rest between exercises. 80#'s felt heavy but good. But, I also knew that reps would drop quickly if I tried to stick to that weight and I didn't want reps on upright rows getting too heavy so I dropped to 70#'s.  Good superset. Next I supersetted Hodge rows with rear delt fly's. First set of rows fetl really easy until the last rep or two. Things got difficult quickly in the 2nd set. I rested a tad longer before the 3rd set. I finished up with light incline curls supersetted with close grip pulldowns. First set of incline curls they started getting tough around 10 reps, but since they were fairly light, I was able to push through and get 5 more reps for 15. 2nd set I died at 10. For pulldowns, I started with 150#'s, which I thought was going to feel light.  It didn't. I dropped to 125#'s and that felt heavy. I dropped to 100#'s on the 2nd set and still had to really work on those. My back was DONE.  Really good WO. Very pleased with weighted pullups.

Nutrition:
I weighed 174.2 this morning. Came down very quickly after trip to PA.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	222	256	44	2,321
	Calories	888	1025	394	2,307
	Percent	38%	44%	17%	`

Tue 7/7 - Push Day + Cardio

Cardio:
2.4 miles in 35 mins
12:12, 16:38, 7:10
Fasted. Y+C Stack.

Workout: LA Fitness
(75#Inc)2x8 Paused
(35#Crunch)4x15
(60#Inc)2x12 Paused
(Crunch)2x15
(45#DBShldr)10,10,9
(80#Skulls)10,7,70x10,60x12
(30#IncFly)2x12
(35#Bulldozer)2x10
(58#Rope)14,13

54 + 10 w/u = 64 mins

Push day today. Went heavy on incline on Sunday and want to be ready to heavy again on Saturday, so I didn't want to push incline too hard today but wanted to get a good WO, so I changed things up a bit. I started with incline and did 2 sets of 8 with fairly long pauses on each rep. Felt great. Supersetted with weighted crunches for 4 sets. I started sets of crunches during warmup sets of  incline to get more than 2 sets. Then I increased the angle of the incline, dropped the weight and did 2 more sets of paused reps, supersetted with BW crunches.

Next I increased the angle of the bench to 90 degress and did 3 sets of DB shoulder press.  These 3 movements in succession were great work on the chest and delts.  Then I did 4 sets of skull crushers for triceps, starting at 80#'s for 2 sets and then dropping to keep reps per set up. These were killer awesome! Triceps were screaming by the end of these 4 sets. Will keep doing more of these as I think they're really helping my triceps get stronger.  Then I went back to chest with 2 sets of incline fly's which were really good. Finished up the WO with some bulldozer laterals and rope pushdowns.  Loved this WO!

Nutrition:
I weighed 174.6 this morning, down from 179.4 yesterday. Very nice.

Mon 7/6 - Fasted Cardio

Cardio:
Ran 1 mile, walked 1.25, ran .75, walked .5 for a total of 3.5 miles in 46 mins.

Nutrition:
I weighed 179.4 this morning. Left for PA at 174.4. A lot of water from loads of carbs, plus a little fat I'm sure :).  Got back on track today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	210	232	36	2,090
	Calories	838	927	326	2,091
	Percent	40%	44%	16%	`

Sun 7/5 - Upper (on way home from PA)

Workout: LA Fitness
(Inc)85x8,80x8,7,70x9,50x9
(88#SeatRow)4x10,58x10
(50#DBShldr)9,8,8
(15#DecCrunch)12,12,10
(165#Pulldn)3x10
(Plank)2x90sec
(73#RopeExt)12,10
(30#Inc/HCurl)12/10,10/10
(30#IncFly)10
(10#Rdelt)2x13

67 + 10 w/u = 77 mins

Drove home from PA today and stopped at the gym on the way home for a WO. Started with Incline. Warmups felt pretty good, so I went ahead and started with 85#DB's. FIrst set was good with 8 reps, but wanted to keep reps up in that range, so I dropped to 80's for 2 more good sets. I did 8 reps on the 3rd set, but Sarah gave me an assist so I'm calling it 7. Dropped to 70 and 50 for two drop sets with no rest between the 70/50 sets. Supersetted with seated rows, which felt really heavy today. Good superset.

Next we did DB shoulder press with decline crunch twists. Shoulder press was good, especially for having just did a bunch of incline pressing. Then we did pulldowns with planks. Pulldowns felt heavy. Planks bothered my left shoulder a lot, so I only did 2. Finished up the WO with some biceps, triceps, delt work and a set of incline fly's.  Good WO and felt good to get it in after at the end of a holiday weekend.

Nutrition:
Don't know what I've weighed over the weekend. Don't much care. Had a great weekend, enjoyed some good food and had a good and very active time with Sarah and the boys in PA.

Fri & Sat, 7/3-7/4 - Cardio

Fri 7/3 - Cardio
Arrived in PA yesterday. Went for a run and walk this morning with Sarah.  Plan was to run about a mile, then walk 3.  I felt pretty good (knees were ok) so we ran 2 and walked 2.  Felt good.
Miles were:
10:22 (including a min or two of walking to warm up)
9:28
15:36
15:53
51:55 total. 12:51 avg pace.

Then we took Gregg and Hayden to Jim Thorpe town and rented bikes for a bike ride down the Lehigh Valley Gorge into Jim Thorpe along the river.  15 mile bike ride.

Sat 7/4 - Cardio
We walked with Uncle Bob around his daily loop of about 3 miles, then dropped him at home and ran a little over a mile to round out a the session.  It was raining on and off during our walk and then started raining hard during the run.

Didn't track weight or calories. Friday and Saturday nights I really hit the desserts. There was an incredible apple cake. I had a couple pieces of cake, warmed in the microwave, smothered in ice cream both nights. Absolutely delicious!

Thu 7/2 - Full Body

Workout: LA Fitness
(Inc)80x9,8,7,70x10,50x12
(88#SeatRow)4x10
(8PlLegPress)3x15
(15#DecCrunchTwist)3x12
(45#IsoShldr)15,13,12
(175#PullDn)3x10
(185#SLDL)3x10
(70#EZBarCurl)2x10
(70#Skulls)12,11,8
(30#IncCurl)11,10
(58#Rope)2x12
(30#IncFly)2x12
(10#RDelt)2x12

96 + 13 w/u = 109 mins

Went to the gym at 5:30 this morning. I used to work out early like this all the time, but it's been a while. Feels great to get it done and have the rest of the day. Unfortunately, LA Fitness doesn't open until 8AM on the weekends. My left shoulder continues to bother me but felt OK during warmups. I was tempted to stick with 85#DB's for starting weight on incline, but after last WO with that weight I told myself I'd be better off going a little lighter and controlling the weight better. It was the right decision.

Incline was pretty good. 3 heavy sets and 2 back-off/drop sets. Supersetted with seated rows which I hadn't done in a while. Next we supersetted leg press and decline crunches. Left knee is gimpy and all the walking/cardio/running hasn't helped it's cause.  Next we did iso-shoulder press supersetted with pulldowns. I normally do 70#'s per side on shoulder press. I started with that weight and it felt like my left shoulder was going to rip on the first rep. I dropped the weight significantly and did higher reps, which actually felt good and still good work. Pulldowns were good.

Next we supersetted SLDL with barbell curls. I started fading at this point in the WO. I started getting light-heading and greying out a bit.Not enough food the last couple of days probably. Add on that I only got 2.5 hours sleep last night. Not a great recipe for a long WO. Anyway, got through that and moved to skull crushers supersetted with incline curls. Finished up with some more triceps, rear delt and 2 sets of incline fly's.  Good WO. Ready for a couple days off for the holiday weekend.

Nutrition:
I weighed 174.4 this morning. Feeling lean. Will try not to get too out of control over the holiday weekend. Not a great chance of that in PA, but we'll see.

Wed 7/1 - Cardio

Cardio:
4 miles in 57:01. Avg 14:16 pace.
Ran 1 mile to get HR up, then walked 3.
Miles were: 10:36, 15:20: 15:25, 15:41

Nutrition:
I weighed 175.2 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	225	214	38	2,105
	Calories	901	857	338	2,096
	Percent	43%	41%	16%	`