Sat 6/29 - GBR Lower

Workout: (Fitness First)
(HackSquat)6PLx10,8PLx10,10,10,10 V. Good
(225#SLDL)8,8,8,10
(LegPress)6PLx10,10,12,12
(65#IsoInc)10,10,10,8
(180#Crunch)10,8,8
(KneeCrunch)3x12
(130#TriPushDn)15/+5,5,5
48mins + 15 w/u + 5 c/d = 68mins total

I wanted to do BB squats today, but left knee has been bothering me and wasn't right during warmup w/ just the bar, so I did hack squats.  My back has also been really tight the last 2 days.  I warmed up with 4plates, then did a set w/ 6plates and thought maybe I'd stay there. I ended up doing 4 good sets w/ 8plates w/ short rests. 8mins for 5 sets, then rested and setup for SLDL/leg press took 4mins.(12mins)

I had heavy deadlift written in, but during my warmup set I couldn't drive with my left leg because of my knee, so I swapped out for SLDL. These were good though and combined with leg press this was brutal as usual.(18/30mins)

The gym was crowded and both leg curl and rear delt machines were taken, so I did some iso incline. I just wanted to get a little chest work in and 4 sets ended up probably being overkill.(8/38mins). I bumped weight back up to 180#s on cable crunches and combo'd them with knee crunches again. Still loving this combo. Invariably, knee crunches start off really easy and I don't think they're doing anything. By the 2nd set, they are a lot of work.(7/45mins). Finished up with a myo-rep set of tri-pushdowns.(3/48mins)

Nutrition:
I weighed 178.4 this morning after a 3K-cal day yesterday. Ate a big sushi meal after my WO today.

Fri 6/28 - GBR Upper

Thu 6/27:  Walked 30 mins before work.
Nutrition: I weighed 179.8.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	240	168	36	1,952
	Calories	962	674	324	1,960
	Percent	49%	34%	17%	`

Fri 6/28:
Workout: Fitness First
(155#Incline)4x8 Great
(100#SeatRow)4x6 V. good
(40#IncFly)3x10
(100#T-bar)3x10 Great
(Pullups)3x8
(25#LatDelt)3x10
(40#Dips)3x8 V. good
(40#Curl)2x10
(30#HCurl)2x12
(150#TriPushDn)2x10
(TortureTwist)24/+8,8,8
48 mins + 17 w/u + 11 c/d = 76 mins total

Shoulders (especially the R one) have been bothering me a lot. I warmed them up at home and then some more at the gym before starting. I think this helped.

I stuck w/ BB incline today and bumped the weight. These felt great and 4x8 was the perfect volume and intensity that I wanted today. I bumped up seated rows and they were really good. Normally when I go heavy on these, I don't "feel" it quite as much, but today I definitely did.(14mins)

I decided to do incline fly's as my 2nd chest movement instead of bb bench or lighter DB incline. These felt really good. T-bar was great today. I bumped up the weight for higher reps and kept strict form. Really good combo.(10/24mins)

Since my shoulders have been giving me fits, I decided not to do OHP today and did lateral delts (which need work anyway) with pullups. Pullups were really strict and above the bar.(8/32mins)

Weighted dips were really good and I used the same DB's for curls. I only did 2 sets of curls and then did 2 sets of hammer curls w/ 2 sets of tri pushdowns.(13/45mins). Finished up with some torture twists for core and called it a day.(3/48mins)

Great upper WO. Shoulders held up well and I'm really liking barbell incline again. It hasn't bothered my elbows the last 2 times I did it. I should probably alternate with DB's though before things start hurting again.

Nutrition:
I weighed 178.8 this morning. A tad lighter than I wanted to be, but w/in target. Going to eat a lot today and try to keep weight between this and 180 for tomorrow.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	254	374	55	2,992
	Calories	1018	1496	491	3,004
	Percent	34%	50%	16%	`

Wed 6/26 - SD FB Hypertrophy

Workout: (Fitness First)
Group1
(HackSquat)6PLx10,8PLx4x10 Awesome!
(135#Incline)4x10 Great
(115#T-bar)4x10 Heavy
25mins
Group2
(225#SLDL)4x10 Great
(95#OHP)10,10,10,8
(Pullups)4x7
23/48mins
Add-ons
(20#LatDelt)10/+5,5,5,5
51 + 17 w/u + 12 c/d = 80mins total

My back was really tight this morning, so I spent some time stretching at home before going to the gym. I wrote down leg press for my 1st exercise (wimping out), but after I warmed up I decided to go ahead and do hack squats.  Glad I did.

Group1: Hack squats were really good and I did the 5 sets in 8 minutes. Brutal. I had to rest 4 minutes before moving on to incline/rows though.. Incline was really good and happy I did barbell. 4x10 was great. Had to work hard, but not too grindy. T-bar felt really heavy by the last 2 sets.(13/25mins).

Group2: High rep SLDL was great. Grip was becoming a bit of an issue on the last set and forearms were on fire.(11/36mins).  I decided to do higher rep OHP again. Was hoping for 4x10. Didn't quite get it, worked hard, felt good.  Pullups were just "there".(12/48mins).

Add-ons: I wrote in dips or bench and lat delts for add-ons.  I scrapped dips/bench. I was really freaking beat and wouldn't have gotten much out of them. I went ahead and did a myo-rep set of lateral delts (they need work).(3/51mins).

Great full body WO. This is my hardest, yet favortie workout of each week. Time to eat!

Nutrition:
I weighed 179.4 this morning. Despite being pretty high, I'm feeling (and looking?) pretty lean. Abs are still showing nicely even at this weight. Ate a lot today (hopefully a bit above maintenance), but clean.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	244	346	54	2,813
	Calories	977	1386	486	2,849
	Percent	34%	49%	17%	`

Tue 6/25 - Rest/Cardio

- Walked 51mins before work.

Nutrition:
I weighed 181.8 this morning. Ate more carbs today than a normal rest day. Hoping it will give me a little more energy tomorrow for a tough full body WO.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	172	36	1,968
	Calories	957	689	327	1,973
	Percent	48%	35%	17%	`

Mon 6/24 - GBR Upper

Workout: Fitness First
(80#DBInc)6,6,6,7 V. good
(90#SeatRow)4x8
(145#Bench)12,12,13 Great
(90#T-bar)3x12
(65#IsoShoulder)3x8
(100#IsoRow)3x10+45#x15DS Great
(Dips)15,11,8
(90#RearDelt)10,75#x10,10
(165#Crunch)3x12
(KneeCrunch)3x12 Great abs
51 mins + 13 w/u + 10 c/d = 74 mins total

For whatever reason I wasn't feeling very motivated this morning for this WO, but my mood changed a bit during w/u. The WO I wrote out was higher rep pump stuff, but I figured I'd better take advantage of all the eating I've been doing and try to get a good one in. I wasn't sure how this would go because my shoulders were pretty bad yesterday...probably from kayaking.

Incline was good and I was able to get above the 6 rep mark again (after dropping off for a few WO's). Rows were good.(14mins). I almost did lighter incline next, but stuck w/ plan and did flat bench and added 10#'s from what I've done recently. I still got the same reps and this felt awesome. T-bar was also very good and I've got to bump the weight up for these higher rep sessions. Good sign.(11/25mins).

Since shoulders were bothering me, I only did 3 sets of iso shoulder press and it was OK. Iso rows were good. Bumped weight and also did a drop set at the end that was really good.(11/36mins).  Dips were good, but I died. Tri's were done. I also had to drop the weight half way through 2nd set of rear delts. My back was done from all the pulling.(8/44mins). I did some abs and the crunch/knee crunch is just a great combo for me.(7/51mins).

Nutrition:
I weighed 183.2 this morning. That's about as heavy as I want to get. I'll eat quite a bit today given heavy workload this morning, but then reign it in the remainder of the week.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	226	291	45	2,472
	Calories	904	1165	408	2,476
	Percent	36%	47%	16%	`

Sun 6/23 - Kayaking

An absolutely great day testing out the kayaks with Sarah yesterday. The day started off overcast, but the sun came out and it was awesome.  We paddled around, went swimming and jumped off a bridge with some people from VaTech.  Some pics from my first time using the kayaks:

Sat 6/22 - GBR Lower

Workout: (Fitness First)
(135#FrontSquat)x10
(HackSquat)6PLx6,10PLx8,8,8,8 Awesome
(DeadLift)275x5,295x5,5,5
(LegPress)6PL 4x10 V. good combo
(75#LegCurl)3x12
(90#RearDelt)3x10
(40#IncFly)12,12,10
(20#LatDelt)3x10
44mins + 15 w/u + 12 c/d = 71mins total

Was planning on doing 6plates for 5x10 on hack squat, but legs were feeling pretty good during warmup (which included a set of 10 front squat) so I did 10-plates 4x8. Very good. Hard work.(12mins).

I started 1st working set for deadlift at 275 and it felt good. 295 got heavy quickly, especially when supersetting w/ leg press. As always, a brutal, but great combo.(16/28mins)

Leg curls and rear delt felt good today. I was considering bumping up the weight on leg/hamstring curls, but it ended up being plenty.(8/36mins).

Workout was done as written here, but I wanted to get a little more work in so I hit incline flys and some lateral delts. I need to fit lateral delt work in more often.(8/44mins)

Great lower and a great end to a very good week of workouts. A much needed day of rest up tomorrow.

Nutrition:
I weighed 180.2 this morning after some serious sushi and sweet frog indulgence last night. Not bad. Going to eat a lot again today and I see some more sushi
in my near future :)