Wed 10/2 - 3 Mile Run - SUPER LEAN

Cardio:
- Ran 3 miles in 29:30 (10:20, 9:46, 9:22). Avg 9:50 pace, c/d 12 mins. Total 42 mins. (425cals)
- Knees not quite as achy today, but left one still troublesome throughout the run. Ran slow because of knee and also because in severe carb/cal deficit

Nutrition:
I weighed 168.4 this morning. WOW! Lowest in a LONG time. Looking at my log, I weighed 187 at the end of July. I was still "fairly" lean w/ full abs at that time(it was after a re-feed so that number is inflated, but still). I'm getting down there and definitely sub 10% body fat. Feeling REAL lean. Visible veins throughout abdomen, lats, back. Legs really getting noticeably lean/defined.
Good nutrition day for a cut. Lots of protein and kept carbs (broccoli only) as low as possible. Only fats were fish oil and small trace amounts in poached chicken.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	261	40	15	1,363
	Calories	1046	158	138	1,342
	Percent	78%	12%	10%	`

Tue 10/1 - GBR Upper

Workout: Golds
(80#DBInc)3x6 Heavy
(135#BOR)3x10
(60#DBInc)2x10 Really good
(70#SeatRow)2x10
(95#OHP)2x8 Ouch. Heavy
(Pullups)2x10
(TriPushDn)2x13
(60#BBCurl)2x11
(Crunch)2x10
(KneeCrunch)2x20
40 mins + 10 w/u + 12 c/d = 62 mins total

During w/u I felt pretty good so I went w/ 80# DB's for incline. I'd been using 75#'s the last couple of WO's at Sprint gym. They felt heavy and I wasn't getting any more than 3x6, but glad I went "heavy" today. I did try for a 7th rep on last set and it wasn't even close. I stopped right away when I knew it wasn't going to happen. supersetted w/ bent over rows and they were good. Tough combo.(13mins). Even though I started a short cut, I wanted some more volume for chest, so I dropped to 60# DB's and did 2 more sets of incline. These reps were great. Really like the combo of heavy then a few lighter sets focusing on form. S-setted these w/ seated rows, which I haven't done in forever. Felt good.(7/20mins).

Overhead press felt really heavy for 95#'s today. I was getting these reps w/ 115 earlier. I'd done a decent amount of pressing already, but still.. Pullups were good after some decent back work already.(8/28mins). I did 2 sets each of tri's/bi's, both of which were good.(5/33mins). That was the end of WO as written, but I threw in a couple of sets of abs at the end and called it a day. (7/40mins).

Solid WO. Hope I can maintain through this short cut.

Nutrition:
I weighed 170.2 this morning. Feeling real lean, but sense I've also lost some LBM, especially in legs since I haven't worked them in a while. Happy w/ where I'm at, but want to get a little leaner before getting back to trying to build back up.  Good nutrition day. Upped protein a bit.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	264	62	16	1,438
	Calories	1056	247	141	1,445
	Percent	73%	17%	10%	`

Mon 9/30 - Rest - Begin short cut

Took an unplanned rest day. Still recovering from being sick this weekend. Knees were still real achy all day so a run was out. I considered going to they gym for a light WO, but the day got busy by the time I had to make the decision. Probably best just to take a day off anyway and hope to be able to hit it harder tomorrow.

Nutrition:
I weighed 171.8 this morning. That's light for a Monday. Started a cut today. It'll be a short, but aggressive one.  Pretty much on target today. Protein should've been higher. Carbs were just from broccoli, a little FF cottage cheese and FF yogurt.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	221	72	11	1,272
	Calories	885	286	102	1,273
	Percent	70%	22%	8%	`

Sun 9/29 - Push

Workout: (Golds)
(75#DBInc)3x7
(65#DBBench)3x8
(180#Crunch)3x10
(135#SmCGBP)3x12
(90#RDelt)15/+5,5,5
(70#SkullCrusher)2x10
(120#TriPushDn)12/+4,4,4
(90#CHestPress)2x10
40 + 7 w/u = 47mins

I was really sick Fri night and didn't feel well on Saturday. Felt a little better this morning, but didn't sleep well again last night. Decided to go ahead and get a WO in.

DB incline felt heavy and reps weren't as high as usual, but that wasn't unexpected. I've really been struggling getting my incline back to pre-cut weights/reps. Probably because I'm still trying to keep weight low while I figure out if I'm going to do another round of cutting or start gaining a little. So, the good news is I think I know why I'm struggling with this exercise, but it's still frustrating.(9mins). DB bench felt good and I combo'd it w/ weighted cable crunches.(10/19mins).

I did close grip bench in the smith machine and they were good. Bothered my R shoulder, but then most everything bothers my R shoulder.(7/26mins). I did a myo-rep set of rear delts for shoulder health (need this badly).(4/30mins). I wanted some more tri work and I love overhead tri extensions, but they tweak my shoulder and lower back, both of which were barking at me today, so I did straight bar skull crushers.(4/34mins). Did some more tri work with myo-rep tri pushdowns and then on a whim did 2 sets of chest press on a machine for a little more chest volume and to try out the machine. I liked it.(3/40mins).

Not a "great" WO, but considering I was sick the last couple of days, it was pretty good and glad I did it. I've got to remember that consistency is more important than anything and I don't have to kill myself every WO or set PR's every time either. Nor do I have to spend 1.5 hours in the gym to get a good WO.  A little perspective is good for me this morning.

Nutrition:
I weighed 174.6 this morning. Not sure how I "gained" 2.5#'s while being sick.

Sat 9/28 - Nada/Sick

Started feeling ill Friday late afternoon. It got progressively worse starting around 8pm. Chills, nausea, achy. Hardly slept a wink last night even though I was exhausted. Took today off and might have to take tomorrow off as well. Feeling a little better today, but everything still aches and stomach hasn't been right all day. Hope the worst is over.

Nutrition:
Didn't bother...

Fri 9/27 - Pull Day

Workout: (Golds)
(Pullups)2x10
(60#BBCurl)3x10
(135#BOR)3x10
(180#Crunch)3x10
(80#IsoRow)5x10
(40#HammerCurl)3x10
(50#BBCurl)2x15
(90#RearDelt)3x10
(KneeCrunch)3x35
49 mins + 8 w/u + 8 c/d = 65mins

Pullups weren't as easy as I feel they should've been today and I only did 2 sets because elbow tendinitis seems to be flairing up a little bit again. Barbell curls were good.(9mins). I did Bent Over Rows today instead of t-bar and liked them. Last couple times I've done them they were in the Smith Machine. Combo'd them w/ cable crunches.(11/20mins).

I did a lot of iso rows today. I mixed it up w/ some mostly single arm and with several different grips. These felt really good. I combo'd these w/ hammer curls for 1st 3 sets and then did lighter barbell curls. (19/39mins). Finished up w/ rear delts and knee crunches. Still loving the knee crunches, tho not sure about the results yet.  They sure "feel" like they're working.(10/49mins).

Pretty good pull WO w/ lots of rowing. I probably should've done some seated rows. I didn't get a lot of sleep last night and almost skipped this WO. Glad I went ahead and did it because I don't know what the weekend will bring with the kids.

Nutrition:
I weighed 172.0 this morning. Thought I'd be a little lighter, but don't necessarily want to lost much more weight right now. I don't want to lose any (more) muscle. A few lifts went down a little during the cut and it's been a struggle building back up.  Fighting the internal battle of eating and gaining vs staying lean or getting leaner.  Gotta make a decision one way or the other soon though.

Thu 9/26 - 6 Mile Run

Cardio:
- Ran 6 miles in 56:10 (9:47, 9:26, 9:11, 9:30, 9:23, 8:49). Avg 9:22 pace, c/d 14 mins. Total 70 mins. (850cals, weighed 169.4 after run).
- Left knee still troublesome and I don't suspect that's going to get better on its own. Think I'll try to see the PT at Sprint tomorrow or early next week.
- Dropped a 75# dumbbell on my right foot/big toe during yesterday's WO. It's really painful, but it numbed up after a couple miles into the run. I think it's going to be angry with me later today :)

Nutrition:
I weighed 172.0 this morning. I'm going to have to eat a lot today to put back the cals lost from the run.  Feeling good aside from lower aches and pains.  Grateful I'm able to run at all right now, but it would be so wonderful to run pain free. Met John for dinner at Melt and had an awesome tuna steak. He had a monster burger that looked awesome.  Although my tuna was great and I can't wait to go back, I should have indulged in a cheeseburger :)

		Prot	Carb	Fat	Cal
TOTALS:	Grams	220	325	42	2,562
	Calories	881	1300	375	2,557
	Percent	34%	51%	15%	`