Fri 8/30 - 5M Run

Cardio:
Ran 5 miles in 49:00, 9:48 avg pace (10:31, 9:43, 9:49, 9:35, 9:03) + 11min c/d = 60 mins total.
Legs still felt dead, especially lower legs where I get cramping issues. I think there's still something going on there.  Or maybe I'm just really out of shape :)

Nutrition:
I weighed 175.0 this morning. Weight dropped a little again and I think that'll be as low as I go after stabilizing from cut/re-feed.  Feeling REALLY good at 175.  Lean and no longer shrunk up like during the cut. I didn't eat enough today. Probably ate maintenance, but the run probably burned 600+ cals.  I got busy getting ready for the beach and I didn't want to just cram a bunch of carbs in right before bed.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	189	328	45	2,461
	Calories	758	1310	408	2,475
	Percent	31%	53%	16%	`

Thu 8/29 - GBR Upper

Workout: Fitness First
(145#Incline)4x10 V. Good
(90#T-bar)4x12
(115#OHP)6,5,5 Heavy
(Pullups)9,8
(40#Curl)2x10
(60#Bench)2x10 Good reps
(75#OHTri)10,9
(90#TriPushDn)15/+6,6,6 Very good
(180#Crunch)2x12
(KneeCrunch)20,15
(90#RearDelt)3x10
(35#FrontDelt)3x9
(60#LatDelt)3x10
74mins + 10 w/u + 10 c/d = 74 mins total

Incline was really good. Wasn't sure if I'd get 4x10 and asked for a spot on the last set. Got all reps myself, but glad I had a spot because I wouldn't have gone for 9&10 on last set on my own. Tweaked something in my lower right back during the last set and stretched it several times through the WO. Higher rep t-bar was good. 1st set was easy, and they got progressively harder (duh?). Good weight for these reps.(16mins). OHP felt really heavy today. I was only going to do 2 sets because it puts a lot of stress on lower back, but did 3 anyway. I just didn't hold it at the top after last set today. Pullups were tougher than last WO. Probably due to higher rep/sets of t-bar rows.(9/25mins).

DB Bench was really good. Not very heavy, but good controlled reps. Can't go very heavy here after incline and OHP. Curls were better than Tuesday.(8/33mins). OH tri extensions were OK. A little tough on back so I did 2 sets and one myo rep set of pushdowns.  Good tri work. Abs were good.(11/44mins). Finished up with tipleset delt work. Today I used a machine for lateral delt raises and liked it a lot. Will use it again.

Good WO. Pleased with incline/bench, not so much w/ OHP/pullups.

Nutrition:
I weighed 175.4 this morning. Still dropping water from re-feed. Probably looked the best this morning. Muscles are fuller from glycogen stores, but lost the bloating from the re-feed. Wish I could take some decent pictures for tracking/comparison purposes. Nutrition just about spot on what I wanted today. Only change would be a little less protein and spread more evenly through the day and more fat.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	216	338	46	2,610
	Calories	863	1353	414	2,629
	Percent	33%	51%	16%	`

Wed 8/28 - Rest

- Much needed and deserved rest day.

Nutrition:
I weighed 176.6 this morning. Good nutrition day. Should've been a little higher in carbs/fat/cals though.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	281	33	2,284
	Calories	870	1125	296	2,291
	Percent	38%	49%	13%	`

Tue 8/27 - GBR Upper - Power

Workout: Fitness First
(80#DBInc)6,6,6,7 Good/heavy
(125#T-bar)4x8
(115#OHP)3x6+60sec V. Good
(Pullups)10,8,8
(40#IncFly)3x9
(40#Curl)6,35#x6,30#x10 Heavy
(60#Bench)2x10
(180#Crunch)2x12
(KneeCrunch)2x15
(90#RearDelt)3x10
(35#FrontDelt)3x10
(20#LatDelt)10,8
(140#TriPushDn)15/+5,4,4
(80#TripPushDn)x15 Great
57 mins + 10 w/u + 7 c/d = 70 mins total

DB incline felt heavy the whole time. I was planning on 4x6 and was hoping it was going to feel "easy" w/ hopes of bumping up to 85#'s. What was I thinking? Gotta remember I just came off a month cut and just because I ate for 2 days doesn't mean I've replaced the muscle/strenght gains I've lost. Going into the 4th set I wasn't sure I'd even get 6 reps. Happy that I was able to get 7 reps on last set. T-bar was pretty good.(15mins). OHP was very good. That's one lift that I actually added weight to during the cut. Go figure. Pullups were pretty good, but was hoping to get 10's on first 2 sets. Happy that 3rd set didn't drop off.(11/26mins).

Incline fly's were good. Upper chest is lacking and I've got to work on this now that cut is over. Curls were brutally heavy. Had to drop weight each set. This was in part due to heavy rows/pullups, but I think I'm also using bi's to much on fly's, so supersetting curls here was tough.(9/35mins). I had Iso row's written in, but decided to swap out for DB bench. Good controlled reps here coupled w/ ab work.(10/45mins).

Next up was the triple rear/front/lateral delts.(8/53mins). Finished up w/ a myo-rep set of tri pushdowns and a burnout set. This felt awesome!(4/57mins).

Very good WO. Lost a little strength, but after a month-long cut and only 1-day rest, this WO was great. Did a good job of maintaining lifts during the month and am very pleased with that.

Nutrition:
I weighed 177.6 this morning (up from 173). Trying to eat at, or slightly above maintenance. I suspect I'll drop water for another day or two. It sure is nice to eat again. I missed fruit the most.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	215	345	37	2,570
	Calories	861	1382	335	2,577
	Percent	33%	54%	13%	`

Mon 8/26 - Cardio

Cardio:
ran 1mile(10:29)
walked .8(13:08)
ran 1mile(9:12)
walked .75(12:17)
3.5 miles (45mins)

Left knee bothered me during the run. Legs still fairly trashed from yesterday's WO. I thought they would recover a little better w/ the carb load.

Nutrition:
I weighed 179.6 this morning. Due to travel and other issues yesterday, I didn't carb load as much as planned. That's not necessarily a bad thing. I still got a good re-feed and didn't go TOO crazy.  Today I ate at about maintenance.  I'll know better where I stand based on morning weight.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	331	39	2,569
	Calories	867	1325	348	2,540
	Percent	34%	52%	14%	`

Sun 8/25 - FB Tension

Workout: (Fitness First)
(135#BBInc)3x12
(80#DBInc)x6
(115#T-bar)3x10
(LegPress)6PLx10,10,12
(205#SLDL)3x10
(60#DBBench)12,10
(Pullups)10,9
(90#LegExt)3x12
(75#LegCurl)3x12
(140#TriPushDn)2x12
(40#Curl)2x10
(180#Crunch)2x10
(KneeCrunch)2x15
(90#RDelt)3x10
(20#LDelt)2x10
(35#FDelt)2x10
65mins + 10 w/u + 5 c/d = 80mins

Last WO on the cut and begin carb re-feed after the WO. This WO is brutal because it's full body tension that creates a ton of fatigue. It also causes glycogen depletion from a body that's already very depleted due to cutting w/ very few carbs. This is also a fairly long WO.

Incline was good, but definitely had to work harder than last WO for same reps w/ same weight. T-bar was good. I threw in 1 set of DB incline just to see where my strength was. 6 reps w/ 80#DB's seemed about right. I was getting 7/8 reps on the 3rd set and this was my 4th set.(15mins). Leg press was good as was SLDL. No heavy deadlifting today, but this press/SLDL combo is brutal.(15/30mins).

DB bench was good but 2nd set got heavy quickly. Tried to keep reps nice and slow/controlled. Pullups were decent but couldn't get 2x10.(7/37mins). I hadn't done leg curl/extension in quite a while. Legs were really burning after these and hamstrings were cramping. Good thing legs are done at this point in the WO.(8/45mins). Curls were really tough on the 2nd set and I had to switch to alternating arms after 6 or 7 reps. Tri pushdowns were ok.(5/50mins). Ab work was decent (7/57mins) and I finished off with a triple set of delt work (8/65mins).

Happy with this WO and happy to be done w/ the cut.

Nutrition:
I weighed 173.0 this morning. By calculations, I got down to 9.2% BF:
Weight    173.0
BF%    9.2%
Fat Mass    16.0
Lean Body Mass    157.0

Sat 8/24 - Cardio & Kayaking

Cardio:
- Walked for 45 mins fasted
- Kayaked on the Potomac for 2.5 hours

Nutrition:
I weighed 173.0. Good nutrition day. Cut ends tomorrow.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	237	84	20	1,478
	Calories	948	337	179	1,465
	Percent	65%	23%	12%	`