Thu 5/30 - GBR Lower

Workout: (Fitness First)
(HackSquat)6PLx8,8PLx6,10PLx6,6,6,6+4PLx20DS V. Good - Brutal drop set
(LegPress)6plates 4x10
(255#SLDL)4x8 V. good
(75#LegCurl)15/+5,5,5,5
(90#RearDelt)12/+4,4,4,
(180#CableCrunch)10,6,165x8
(KneeCrunch)3x10
47 mins + 13 w/u + 10 c/d = 70 mins total

Really good hack squat today. Drop set of 20 reps was murder. I was done w/ the working sets in 9 mins, but had to take a 4min breather before moving on.(13mins)

Leg press/SLDL combo was really good, but I was dead hurting half way through. Went a little higher reps (8 vs. 6) on SLDL today so I didn't go real heavy. I think this is probably better and I'll keep the heavier stuff for regular dead lifts w/ lower reps. I had to take some longer rests here today.(20/33mins)

The gym was really warm today and I was ready to pack it in after the above work (and would've felt fine with the effort), but went ahead and finished up the WO as written. I did leg curl and rear delts myo-rep style and both were good.(8/41mins)

Finished off with some ab work. Hit a huge wall on 2nd set of cable crunches and had to drop the weight for the last set. Short rests with this crunch/knee crunch combo.(6/47mins)

Good lower today. Legs really feeling it tonight though.

Nutrition:
I weighed 175.2 this morning so I decided to up the cals (carbs) today. Still below maintenance though.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	246	185	38	2,040
	Calories	982	741	339	2,062
	Percent	48%	36%	16%	`

Wed 5/29 - GBR Upper

Workout: Fitness First
(85#DBBench)6,6,6,6,7 V. Good
(135#T-bar)5x6
(115#OHP)4x5 Tough
(Pullups)4x7
(70#IsoInc)3x10
(100#IsoRow)3x10
(135#CGBP)3x8 V. Good
(45#Curl)3x8
(90#RearDelt)15/+4,4,4,4
51 mins + 17 w/u + 9 c/d = 77 mins total

Bench was very good. I was only going to do 4 sets, but feeling good so I did a 5th set and got 7 reps. Still don't think I'm ready for 90#DB's yet. T-bar was good, but couldn't rep out last set and didn't feel it in my back as well as usual.(17mins)

OHP was good, but 4th set was pretty close to failure. Same thing with pullups(12/29mins)

Incline felt really good and worked hard to get 3x10. Iso rows were harder than normal.(9/38mins)

Close grip bench felt really good today and I asked for a spot the last 2 sets so I could push it a little bit, but didn't fail. Curls were heavy, but good.(10/48mins). I cooled down and then decided I should hit rear delts for shoulder health, so I did a myo-rep set.(3/51mins)

Very good WO, especially after completely hitting the wall during same upper WO on Saturday in Williamsburg. It's amazing what a little sleep will do.

Nutrition:
I weighed 177.4 this morning. Feeling much better w/ some sleep. Ate a lot over the weekend, but bounced back nicely and actually wasn't as heavy as I thought I'd be coming back from a 4-day weekend away.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	243	123	37	1,807
	Calories	971	492	329	1,791
	Percent	54%	27%	18%	`

Mon 5/27 - Cardio

Ran in the morning before driving back to Leesburg.  I ran a while and walked the rest for a total of 40 mins.  Knees hurt, legs felt dead.

Great weekend in Williamsburg with Sarah. We walked a lot around Merchant Square, Yorktown and around the neighborhood/golf course.  I wasn't ready for the weekend to be over.

I didn't track nutrition or weight over the weekend and just enjoyed the time.

Sat 5/25 - GBR Upper

Workout: (Ironbound Gym - Williamsburg)
(85#DBBench)5x5 Heavy as shit!
(135#T-bar)5, 90#x8,8,8
(95#OHP)5x5
(Pullups)3x5
(55#IsoInc)3x10
(90#RearDelt)3x10
(SmithCGBP)16,8,8
(40#HammerCurl)12,25#x15,15
(T-Twist)20/+8,8,8,8
49mins + 18 w/u + 0 c/d = 67 mins total

Worked out at Ironbound in Williamsburg. Very little sleep the last 2 nights. I started warming up on BB bench and had on a couple of 25# plates on each side. I unracked the weight, did 1 rep and re-racked it to check the weights because it felt so heavy.  Not a good sign for things to come.

DB Bench felt really heavy. I barely got 5x5 w/ 85# DB's. After the 1st set on t-bar, I dropped the weight because it was way too heavy.

I started w/ my normal weight on OHP, did 1 rep and dropped the weight. Pullups were a struggle for 3 sets of 5.

That pretty much sums up the WO. It was still good to get a WO, but the lack of sleep plus being at the end of a cut REALLy killed me. I've never felt this weak and beat up before.

Nutrition:
Didn't track nutrion during the holiday weekend while in Williamsburg and I ate as I wished, within reason.  Enjoyed the time with Sarah and we did a lot of walking around the neighborhood and Williamsburg, so I stayed fairly active all weeekend.

Thu 5/23 - FB SD Hyp

Workout: (Fitness First)
Group1
(HackSquat)6PLx6,8PLx4,10PLx6,6,6,6+4PLx15DS Great, brutal
(85#DBBench)4x6
(135#T-bar)4x6
24mins
Group2
(DeadLift)275x5,5,295x5,5 V. Good. Exhausted
(115#OHP)4x5 Good
(Pullups)4x8 V. good
21/45mins
Add-ons
(70#IsoIncline)2x10
(180#CableCrunch)4x8
(135#CGBP)2x8
(45#HammerCurl)2x10
13/58mins
58mins + 20 w/u + 10 c/d = 88mins

I kept sets to 4 today since I cut pretty hard again all week, and 4 sets per exercise is probably overkill here anyway.

GROUP1: I did a few less reps in w/u today and got right to the heavy stuff. Really good hack squats with the drop set being brutal again, but loved it. I had to sit down and rest a minute or two after these before moving on to bench.  Bench and t-bar rows were good. Bench felt heavy today and I couldn't get over 6 reps on last set of either exercise.(24mins)

GROUP2: Deadlift again today and started heavier than normal instead of ramping up. These were good, but I was really starting to feel exhausted half way through these and wasn't sure if I'd get through OHP and pullups, let alone any add-ons later. OHP was good and pullups were really good. 8 reps felt pretty easy until the last set.(21/45mins)

ADD-ONS: Got a little bit of a 2nd wind and did low volume for incline, CGBP and curls. I did 4 sets of heavy cable crunches, which were good.(13/58mins)

Overall a really good full body WO.  Even though I did struggle with energy about half way through the WO, none of my lifts really dropped off. Heavy hack squats, plus the drop set take a shit load of energy out of me so I was happy to get through this WO so well during a cut week.

Nutrition:
I weighed 174.2 this morning. Very pleased.  I expect this to spike over Memorial Day weekend, but hopefully it will be a longer, but more controlled re-feed rather than one extreme day.

Wed 5/23 - Rest

Rest day:
Busy morning with early work meetings and just didn't feel motivated or have the energy to do a workout (or even some cardio really) in the afternoon.  A motivation thing, or the diet getting to me?

Nutrition:
I weighed 175.6 this morning. I keep stalling right around this weight.  Good nutrition day. Longer, but hopefully more controlled, refeed coming for Memorial Day weekend. Heading to Williamsburg/beach with Sarah.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	250	82	33	1,634
	Calories	1000	329	293	1,622
	Percent	62%	20%	18%	`

Tue 5/21 - Cardio

Cardio:
-  Walked for 62 minutes fasted this morning before work.

Nutrition:
-  I weighed 175.8 this morning. Coming back down nicely after carb re-feed this weekend.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	82	32	1,586
	Calories	956	329	289	1,574
	Percent	61%	21%	18%	`