Workout: LA Fitness
(80#Inc)8,8,8,7
(135#IsoRow)3x11
(65#Inc)8,8,55x10
(135#IsoRow)3x10.90x17
(OHP)115x6,95x8,8
(190#VbarPull)8,8,175x8,8
(90#Skulls)9,8,8,50x12
(50#UprightRow)3x10
(35#Crunch)3x15
(30#IncCurl)10
(15#RDelt)12
(160#Fly)2x10
72 + 10 w/u = 82 mins
Started with incline and got 4 really goo working sets with 80#DB's. Supersetted with 2-arm iso rows. Raised angle of incline and did 3 more sets supersetted with 1-arm iso rows. Next I did seated OHP with vbar pulldowns. I started too heavy on OHP following all the incline pressing. Dropped the weight for 2 more good sets. Pulldowns were good.
Next I supersetted skull crushers, upright rows and abs. Skull crushers were ok. Fatigued after a lot of pressing. 50#DB's for upright rows were heavy. I really had to work hard on these. Finished up the WO with some curls, rear delts and fly's. Awesome WO to cap the week of cutting.
Nutrition:
I weighed 174.0 this morning. Refeed day today. I started the mini-cut on Monday and averaged 1,750 calories a day. Slightly lower on rest days (~1,500) and higher on WO days (~2,000). This was a bit over 1,000/day calorie deficit. So I probably lost close to 2 pounds of FAT. Weight went from 186.6 to 174.0 in 6 days.
Sunday, January 10, 2016
Thursday, January 7, 2016
Thu 1/7 - Upper - Diets work
Workout: Work Gym
(145#SmOHP)3x7,95x13
(188#VbarPull)10,10,9,150x10
(75#Inc)2x9
(75#DBRow)2x12
(50#UprightRow)2x10
(30#IncCurl)2x10
(78#PushDn)12,10
(30#Crunch)3x15
(RDelt)3x12
53 + 7 w/u = 60 mins
Started the WO with seated OHP in the Smith machine. 145 felt heavy today, but got 3 good sets and one back off set. I did the back off set because I really thought I'd get at least 3x8 with 145#'s. Supersetted these with pulldowns, also with 1 backoff set. I had to work really hard on the heavy pulldown sets to get 10 reps. The back off set I kept controlled and squeezed at contraction. Next I supersetted 2 sets incline with 2 sets DB rows. Incline felt heavy today.
Next I did upright rows (bumped up the weith again) supersetted with incline curls. Upright rows felt heavy for the first time doing these. Really had to work at this weight. Incline curls felt really heavy, despite being a light weight. Biceps were fried already from rows. Finished up the WO with pushdowns, crunches and band rear delt work. Caught a glimpse of my back in the mirror when heading to the shower. My back, especially after a WO, is looking pretty big and really defined. Much better than my chest.
Nutrition:
I weighed 175.0 this morning. Down from 186.6 on Sunday. Diets do work, despite what some people tell you. :-)
(145#SmOHP)3x7,95x13
(188#VbarPull)10,10,9,150x10
(75#Inc)2x9
(75#DBRow)2x12
(50#UprightRow)2x10
(30#IncCurl)2x10
(78#PushDn)12,10
(30#Crunch)3x15
(RDelt)3x12
53 + 7 w/u = 60 mins
Started the WO with seated OHP in the Smith machine. 145 felt heavy today, but got 3 good sets and one back off set. I did the back off set because I really thought I'd get at least 3x8 with 145#'s. Supersetted these with pulldowns, also with 1 backoff set. I had to work really hard on the heavy pulldown sets to get 10 reps. The back off set I kept controlled and squeezed at contraction. Next I supersetted 2 sets incline with 2 sets DB rows. Incline felt heavy today.
Next I did upright rows (bumped up the weith again) supersetted with incline curls. Upright rows felt heavy for the first time doing these. Really had to work at this weight. Incline curls felt really heavy, despite being a light weight. Biceps were fried already from rows. Finished up the WO with pushdowns, crunches and band rear delt work. Caught a glimpse of my back in the mirror when heading to the shower. My back, especially after a WO, is looking pretty big and really defined. Much better than my chest.
Nutrition:
I weighed 175.0 this morning. Down from 186.6 on Sunday. Diets do work, despite what some people tell you. :-)
Tue 1/5 - Upper & Diet Update
Workout: Work Gym
(75#Inc)12,12,11
(185#SmBOR)3x10
(60#DBShldr)3x8
(175#VbarPull)10,9,8
(90#Skulls)10,9,9
(90#Fly)2x10
(35#Delt)3x10
(25#Crunch)4x15
(33#FacePull)3x12
80 + 10 w/u = 90 mins
First time at the work gym in a couple weeks. Started with incline, not at the lowest level, but not real steep either. I was planning on 3x8-10. First set I got 12 reps. Figured I'd drop reps from there. Then got another set of 12. Great. Last set I got 11. These are the most reps I've gotten with 75#DB's in a LONG time. Felt great. Supersetted incline with BOR in the smith machine.
Next I supersetted shoulder press with vbar pulldowns. Shoulder press was good, especially with it not being first pressing movement. Next I supersetted skull crushers with chest fly. Finished up with delt, ab and rear delt work. Very nice WO. Took a while because Brian and I were catching up, so I took some longer breaks between superset pairings.
Nutrition:
I weighed 177.8 this morning, down from 186.6 on Sunday. Started a mini cut yesterday. Although I've been VERY pleased with the strength gains, I've been putting on too much fat over the holidays. So I'm going to strip that off this week and next. I'm pulling about a 1,000 cal/day deficit, will eat normall this weekend and then back to diet next week. Should be able to strip off 3-4 pounds of FAT in these 2 weeks with nominal strength and muscle loss. Then back to rebuilding.
(75#Inc)12,12,11
(185#SmBOR)3x10
(60#DBShldr)3x8
(175#VbarPull)10,9,8
(90#Skulls)10,9,9
(90#Fly)2x10
(35#Delt)3x10
(25#Crunch)4x15
(33#FacePull)3x12
80 + 10 w/u = 90 mins
First time at the work gym in a couple weeks. Started with incline, not at the lowest level, but not real steep either. I was planning on 3x8-10. First set I got 12 reps. Figured I'd drop reps from there. Then got another set of 12. Great. Last set I got 11. These are the most reps I've gotten with 75#DB's in a LONG time. Felt great. Supersetted incline with BOR in the smith machine.
Next I supersetted shoulder press with vbar pulldowns. Shoulder press was good, especially with it not being first pressing movement. Next I supersetted skull crushers with chest fly. Finished up with delt, ab and rear delt work. Very nice WO. Took a while because Brian and I were catching up, so I took some longer breaks between superset pairings.
Nutrition:
I weighed 177.8 this morning, down from 186.6 on Sunday. Started a mini cut yesterday. Although I've been VERY pleased with the strength gains, I've been putting on too much fat over the holidays. So I'm going to strip that off this week and next. I'm pulling about a 1,000 cal/day deficit, will eat normall this weekend and then back to diet next week. Should be able to strip off 3-4 pounds of FAT in these 2 weeks with nominal strength and muscle loss. Then back to rebuilding.
Sun 1/3 - Upper (Great WO!)
Workout: LA Fitness
(115#OHP)8,8,8,7,7,95x10
(135#IsoRow)5x10,90x15
(65#Inc)8,8,9
(190#VbarPull)3x8
(160#Fly)3x12
(145#PullDn)3x10
(88#PushDn)10,80x10,10
(25#CrunchTwist)10,8,6
(35#Delt)3x10
(65#Rope)3x11
(15#RDelt)3x10
80 + 10 w/u = 90 mins
Started with OHP. The racks were all taken, and I didn't want to wait for one to open up, so I did seated OHP. These were great. I'd prefer standing OHP, but I got good reps for 5 sets here and when doing them seated, it's much harder to use any body english to cheat. These were good strict paused reps. Supersetted these with plate weighted iso rows. I did a mixture of single and double arm rows. I did a backoff set for both exercises. Great start to the WO! Next I did 3 sets of paused steep incline supersetted with heavy vbar pulldowns. Pleased.
Next I supersetted fly's with wide grip pulldowns. Today I did fly's with thumbs (rather than palms) facing in. Liked this position. Next I did heavy pushdowns supersetted with decline crunch twists. Finished up with delt, more triceps and rear delt work. Awesome wo. Getting strength back very nicely.
Nutrition:
I weighed 186.6 this morning. Big ouch. Big sushi dinner for Sarah's bday last night didn't help matters ;)
(115#OHP)8,8,8,7,7,95x10
(135#IsoRow)5x10,90x15
(65#Inc)8,8,9
(190#VbarPull)3x8
(160#Fly)3x12
(145#PullDn)3x10
(88#PushDn)10,80x10,10
(25#CrunchTwist)10,8,6
(35#Delt)3x10
(65#Rope)3x11
(15#RDelt)3x10
80 + 10 w/u = 90 mins
Started with OHP. The racks were all taken, and I didn't want to wait for one to open up, so I did seated OHP. These were great. I'd prefer standing OHP, but I got good reps for 5 sets here and when doing them seated, it's much harder to use any body english to cheat. These were good strict paused reps. Supersetted these with plate weighted iso rows. I did a mixture of single and double arm rows. I did a backoff set for both exercises. Great start to the WO! Next I did 3 sets of paused steep incline supersetted with heavy vbar pulldowns. Pleased.
Next I supersetted fly's with wide grip pulldowns. Today I did fly's with thumbs (rather than palms) facing in. Liked this position. Next I did heavy pushdowns supersetted with decline crunch twists. Finished up with delt, more triceps and rear delt work. Awesome wo. Getting strength back very nicely.
Nutrition:
I weighed 186.6 this morning. Big ouch. Big sushi dinner for Sarah's bday last night didn't help matters ;)
Sat 1/2 - Weverton Hike on Sarah's birthday
Hike:
7.5 mile hike. Weverton Road (AT mile marker 1026.9) to Ed Garvey Shelter (1029.7). Nice view from Weverton Cliffs. Nice way to celebrate with Sarah on her birthday. After the hike, we went to a friends farm for a gathering with friends, then out for sushi.
I weighed 183.0 this morning. Haven't been tracking calories during the holidays.
7.5 mile hike. Weverton Road (AT mile marker 1026.9) to Ed Garvey Shelter (1029.7). Nice view from Weverton Cliffs. Nice way to celebrate with Sarah on her birthday. After the hike, we went to a friends farm for a gathering with friends, then out for sushi.
I weighed 183.0 this morning. Haven't been tracking calories during the holidays.
Friday, January 1, 2016
Fri 1/1 - Upper
Workout: LA Fitness
(85#Inc)7,6,80x7,7,7
(135#SeatRow)4x10
(60#ShldrPress)3x8
(205#VbarPull)8,8,7,165x9,135x10
(100#Skulls)8,7,7,80x10,40x12
(45#UprightRow)3x11
(30#IncCurl)2x10
(30#Delt)3x12
80 + 17 w/u = 97 mins
Started with incline and seated row superset. During warmups my right shoulder didn't feel very good, so I didn't know what to expect. Incline started OK, but R shoulder just felt unstable and weak. Left felt great. Frustrating, but I got some good work in. 2 sets at 85#'s, then 3 sets at 80#'s. Needed an assist on last rep of every set on the right side. Left side I could've done more reps. I bumped up the weight on seated rows and they felt good. Next we increased the angle of the incline to nearly verticle and did 3 sets of shoulder press supersetted with vbar pulldowns. I bumped the weight on pulldowns and got 3 good heavy sets, followed by 2 backoff sets.
Next we did skull crushers. I thought with all the pressing, I'd struggle with 100#'s, but I got 3 good sets, a back off set at 80#'s and a drop-set. Great work. We supersetted these with DB upright rows. We finished up with some incline curls and side/rear delt work. Good way to start 2016.
Nutrition:
I weighed 182.4 this morning. Ouch. Ate a bunch late night last night so weight was way high this morning.
(85#Inc)7,6,80x7,7,7
(135#SeatRow)4x10
(60#ShldrPress)3x8
(205#VbarPull)8,8,7,165x9,135x10
(100#Skulls)8,7,7,80x10,40x12
(45#UprightRow)3x11
(30#IncCurl)2x10
(30#Delt)3x12
80 + 17 w/u = 97 mins
Started with incline and seated row superset. During warmups my right shoulder didn't feel very good, so I didn't know what to expect. Incline started OK, but R shoulder just felt unstable and weak. Left felt great. Frustrating, but I got some good work in. 2 sets at 85#'s, then 3 sets at 80#'s. Needed an assist on last rep of every set on the right side. Left side I could've done more reps. I bumped up the weight on seated rows and they felt good. Next we increased the angle of the incline to nearly verticle and did 3 sets of shoulder press supersetted with vbar pulldowns. I bumped the weight on pulldowns and got 3 good heavy sets, followed by 2 backoff sets.
Next we did skull crushers. I thought with all the pressing, I'd struggle with 100#'s, but I got 3 good sets, a back off set at 80#'s and a drop-set. Great work. We supersetted these with DB upright rows. We finished up with some incline curls and side/rear delt work. Good way to start 2016.
Nutrition:
I weighed 182.4 this morning. Ouch. Ate a bunch late night last night so weight was way high this morning.
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