Thu 10/31 - Cardio x2

Cardio:
Woke up early this morning and wanted to see my gal, so I hopped in the car and picked up coffee on the way over. We ran a couple miles and then when I got home I ran a couple more and walked.

- 2.2 miles w/ Sarah in ~23 mins
- 2.3 miles at home in 22 mins
- 1 mile walk c/d in ~18 mins
63 mins total

Nutrition:
I weighed 172.8 again this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	197	419	49	2,890
	Calories	789	1678	437	2,903
	Percent	27%	58%	15%	`

Wed 10/30 - Push Day

Workout: (Golds)
(75#DBInc)8,8,8,8,8 V. Good
(95#OHP)8,8,8,8 Great
(135#DecCGBP)11,11,11 Great
(65#DBBench)7,55#x8 WTF!?!? Ouch.
(75#TriExt)10,10,8
(195#Crunch)10,9,9
(140#TripPushDn)2x11
(KneeCrunch)25,20,25,20
(40#RopePushDn)15,12,15
(35#CableFly)2x12
66 + 14 w/u + 13 c/d = 93mins

Incline was really good today, but it was quite hard and I had to take a little more rest than 2.5 mins the last 2 sets. Pleased that I got 8 across, but want to get these w/ good form, comfortably on 2.5min intervals before bumping up. That's the goal, but I might not get there this cycle, and that would be OK.(15mins). OHP was good today and I got 8 across which I didn't get last WO. I might bump up slightly next WO. These are tough right after incline.(11/26mins).

Decline close grip bench was great today getting 11 across. I'll bump up next WO.(7/33mins). DB bench was brutal. My chest/tri's were worked already. Only got 7 reps on first set (was getting 10). I dropped to 55#DB's and figured I'd get 10-12. Nope, got 8. Done. Really bothered my R shoulder as well.(5/38).

Tri extensions (skull crushers) were good today. Only got 8 on last set and didn't try for more because it was bothering my L elbow. Still good work. Combo'd these with cable crunches at the highest weigth I've ever done.(12/50mins). Next I did heavy tri pushdowns and lighter rope pushdowns combo'd w/ knee crunches. These were good, especially the lighter rope pushdowns. It also felt good to go "heavy" for a couple sets too.(12/62mins). Finished up w/ 2 sets of cable fly's from low-to-high position to hit upper chest.(4/66mins).

Really good WO. I really could've used another day rest before this one, especially since I decided to hit some chest and OHP on Monday (stupid). WO was a little too long w/ warmup and c/d.  Left elbow is in bad shape, R shoulder still acting up but not terrible. Going to keep pushing hard for hopefully 2 more weeks, then a deload.

Nutrition:
I weighed 172.8 this morning. Not a bad weight. Kept calories up today to feed the WO.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	380	49	2,806
	Calories	868	1520	442	2,830
	Percent	31%	54%	16%	`

Tue 10/29 - Pull Day

Workout: (Sprint Small Gym)
(35#Pullups)7,6,6,6 Tough today
(135#SeatRow)4x10,105X12DS
(30#DBCurl)2x10
(20#IncCurl)3x10 Liked this exercise
(20#RearDelt)3x12
(25#BackExt)2x20
(135#RevGripPull)4x12
(70#RDeltFly)3x12
(90#crunch)3x15
52 10 w/u + 6 c/d = 68mins

Pullups were tough today. I lost a rep off 2nd set from last WO. Left elbow really bad, especially on the first set. I think I need to warm them up better before starting my WO's.(11mins).  Seated rows were good. Did them overhand neutral grip. Supersetted them with 2 sets of DB curls (standing) and 3 sets of DB curls lying on an incline bench. First time I've done these one's and they felt great. Had to use a pretty light weight.(16/27mins).

I did 3 sets of rear delts w/ DB's combo'd with 2 sets of back extensions. I did this to give my back a bit of a break before pulldowns.(8/35mins).  Reverse grip pulldowns were good. All sets felt light to start off, but got heavy/hard with high-ish reps.(8/44mins). Finished the WO with rear delt flies on a machine and weighted crunches. I really like the feeling of doing both DB and machine rear delt work.

Very nice WO. I'm liking being able to do these pull WO's at the Sprint gym now and then.

Nutrition:
I weighed 174.4 this morning. Not too terribly bad, especially given I was 174.0 on Saturday morning before I went to PA. Decent nutrition day today. I'm interested to see where weight is tomorrow AM. Goal is to gain weight right now, but not in 3-4 pound increments :)

		Prot	Carb	Fat	Cal
TOTALS:	Grams	207	344	45	2,596
	Calories	829	1376	405	2,610
	Percent	32%	53%	16%	`

Mon 10/28 - OHP/Inc/Tri

Workout: OHP/Inc/Tri's: Golds
(95#OHP)10,10,9,8
(50#SteepInc)3x12
(135#DecCGBP)2x10
(75#TriExt)2x10
(30#RopePushDn)3x12
33 + 7 w/u + 8 c/d = 48mins

Got home from PA today and really just wanted to get in the gym and do a light WO. Then, I had the bright idea of doing OHP because it needs work and I didn't go nearly as easy as I should have. Anyway, OHP was good. Still pretty light weight compared to what I was doing, but I really worked the last 2-3 sets. Worked harder than I should have given I still want to hit a good press WO on Wed. Some of these were pretty much to failure.(11mins). I did steep incline DB incline next. These were awesome. Really good steady controlled reps and I kept just short of lockout to keep time under tension the entire time. I also tried to make sure my elbows didn't go far below parallel so there's no momentum on the press. Very good.(7/18mins).

Next I did 2 sets each of decline close grip bench press and triceps extensions (skull crushers) for tri's. These were both good.(5/28). Finished up some outer head tri work with rope pushdowns. Tri's were on fire and popping :).(5/33mins).

This was a good WO. Short but sweet and would've been a great WO with just a little more chest volume...but that's not what I really wanted today. I was just going in for a "stretch and stimulation". Hope it doesn't hinder my push WO on Wed.

Nutrition:
I didn't weigh myself in PA and definitely didn't keep my diet very clean. I also didn't go completely nuts. I'll know in the morning how much damage I did. Pretty good nutrition day today to get back to decent eating after the weekend.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	320	54	2,627
	Calories	867	1279	483	2,628
	Percent	33%	49%	18%	`

Sun 10/27 - Cardio (w/ Uncle Bob - Pics)

Cardio:
I ran/walked for 50 minutes with Uncle Bob. It was nice out and we had a good talk the entire time. Really enjoy my time w/ him.

Nutrition:
Not completely out of control, but definitely not clean. Lots of oatmeal cake and frozen yogurt.

Trip:
Had a great, but short, trip to PA. I got to see Nan, Bob, Betsy, Jesse and Addie & Mike. Lots of visiting/talking and running around looking at Bob's house projects. He's got a real nice one on the Schuylkill River Sarah and I want to buy :)  Got to do a little shooting with Jesse and Mike. There's a bunch of turkey's on Bob's property. Gorgeous as always up there. I'm ready to move.

Sat 10/26 - Push Day (Great Inc)

Workout: (Golds)
(75#DBInc)8,8,8,8,9 V. good
(95#OHP)8,8,7,7 Great new starting point to work from
(135#DecCGBP)10,10,9 Great
(75#SkullCrusher)10,8,8
(190#Crunch)10,8
(40#RopePushDn)3x15
(KneeCrunch)25,20
(105#ChestFly)3x12
51 + 10 w/u + 5 c/d = 66 mins

Incline was great and back up today. I got a 9th rep on the last set, but my set interval times started bleeding a little past 2.5 mins, so I'll continue to try to get 5x8 on 2.5min intervals comfortably, then bump up. That's the goal anyway.(15mins). I did OHP today because my upper chest needs it and I've been neglecting any shoulder pressing. This was down from what I was doing, so definitely some work to do here. That said, reps were really good and no bouncing off the chest to get the weight up. I paused on the chest and pressed hard. Pleased with the effort.(10/25mins).

I bumped the weight on decline close grip bench and still got same reps as w/ lower weight last WO. Great work. Felt great.(7/32mins). Skull crushers were next and they were good.(7/39mins).  I was planning on just doing pushdowns here due to time and wanting to get on the road to PA. No one opened the gym on time this AM so we were waiting in the parking lot. I ended up doing rope pushdowns and some core work. Abs were on fire and still sore from the other day. (7/46mins). At the last minute I decided to do a couple sets of chest fly's because chest volume was on the low side today. These felt great!(5/51mins).

Really pleased with the main pressing movements and "heavy" triceps work. Elbows (especially L) are bad, but shoulders weren't bad today.  Other than that, feeling really good and strong and lean too!

Nutrition:
I weighed 174.0 this morning. That's a larger bump than I wanted, but mainly due to being up a lot earlier than normal and eating a significant amount of my cals/food later in the day yesterday. I'll try not to get out of control this weekend in PA :)

Fri 10/25 - Pull Day (Pullups & DL)

Workout: (Golds)
(35#Pullups)7,7,6,6 Great! PR
(DL)205x8,255x5,275x5,5 Felt good
(90#T-bar)3x10
(65#BBCurl)12,10,10
(120#RevGripPull)3x12
(70#IsoRow)10,12,15
(30#DBCurl)2x12
(20#RDelt)3x12
(50#BBCurl)2x15
(75#RDelt)12,10,10
65 + 10 w/u + 8 c/d = 83mins

I decided to bump up the weight on pullups again and thought I could manage 4x5or6. I did better than expected and was really happy with these. They were a lot of work though.(11mins). I did deadlift today and basically ramped up to a couple heavy sets. They felt good. Should've gone one more set heavier. Used the belt today.(15/26mins).

T-bar rows felt real heavy with this weight and were quite a bit of work. Supersetted with barbell curls using a new technique. I pull the bar up my body to just past my waist, and then curl. Better activation this way.(12/38mins). Reverse grip pulldowns were good. I didn't superset these w/ curls today because they use a good amount of bicep and my left elbow is pretty bad, so I moved curls back to combo w/ Iso rows.(6/44mins).

Iso rows were real good. First set of 10 was hard, but subsequent sets got "easier" so I did more reps. Combo'd w/ 2 sets of DB curls.(11/55mins). Next were dumbbell rear delt fly's and on the fly I decided to do some lighter barbell curls.(6/61mins). Finished up w/ rear delt fly's on a machine. I like hitting both DB and machine on these. Feels good.(4/65mins).

Excellent WO! Really pleased w/ pullups. I'll keep doing these first through this cycle (another week or two) and then switch to a heavy row as my 1st exercise. Gotta keep stretching forearms/elbows. Left one is getting pretty bad.

Nutrition:
I weighed 170.8 this morning. Slightly down from yesterday and a couple days at 2,800 cals. Going to bump the cals again today to over 3,000 and keep them up over the weekend. Feeling good, strong and lean.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	211	444	57	3,125
	Calories	844	1778	513	3,134
	Percent	27%	57%	16%	`