Tue 4/29 - Upper

Mon 4/28 - Rest Day
I weighed 185.0

		Prot	Carb	Fat	Cal
TOTALS:	Grams	204	150	26	1,656
	Calories	816	598	232	1,647
	Percent	50%	36%	14%	`

Tue 4/29 - Upper
Workout: LA Fitness
(85#Inc)9,8,70x10,8,50x11,10 Very good
(190#PullDn)2x8,150x3x10
(205#Fly)10,10,8 Bumped weight for 3rd WO in a row
(88#SeatRow)2x8,73x10
(135#RevDecline)13,11
(75#BBCurl)2x12
(10#RDelt)2x10
(75#OHTri)13,9
(25#DecCrunch)15,12
(25#Rope)2x12
(20#LDelt)2x10
(100#Crunch)10,8
70 + 12 w/u = 82 mins

Sarah was running late tonight and I wanted to meet up w/ Pete to talk this evening, so we worked out separately. Incline was good again. I stuck to 2 heavy sets, dropped for 2 and then dropped again and did 2 more w/ a steeper incline. I'm really liking this combo. Whether or not it's any good is still TBD, but I think it's a good mix and change up. I did pulldowns before rows tonight. I thought it would feel lighter doing it first, but it still felt heavy.

I started with 195# fly's, but it felt light so I bumped up again for the 2nd or 3rd WO in a row. I'm liking the incline/fly combo. I need to mix in some cable fly's instead of peck deck every WO though. Seated rows felt heavy. Dropped weight for the 3rd. Reverse grip decline was good again. Getting the hang of this movement and will probably start increasing weight soon as long as my shoulder tolerates it.

Done with the heavy movers, I finished up with bi/tri/delt/abs. Nothing stands out, but decline weighted crunches followed by cable crunches was good. Great WO again tonight.

Nutrition:
I weighed 185.0 yesterday (rest day) and 180.8 this morning. I've got to quit taking 2-steps forward during the week and then 2-steps back on weekends.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	231	178	27	1,875
	Calories	924	712	246	1,882
	Percent	49%	38%	13%	`

Sun 4/27 - Upper

Workout: LA Fitness
(85#Inc)9,9,7,70x8,50x12,10
(88#SeatRow)3x9
(190#Fly)3x10
(190#PullDn)2x8,150x10,10
(135#RevDecline)12,10
(80#OHTri)8,75x11
(35#DBCurl)2x12
(25#Rope)2x12
(25#Crunch)15,12,10
(20#LDelt)2x10
(15#RDelt)2x10
65 min + 6 w/u = 71 mins

Got back from the retreat around noon and went straight to the gym. I was afraid if I went home, I'd delay, relax, and most likely nap. Only got about 6 hours of sleep comined all weekend. I wasn't expecting much from the WO, but I ended up eating a lot Saturday and wanted to get a couple heavy sets in. I'm also not going to be able to work out on Monday, so I didn't want a 5-day gap.

Anyway, first set of incline was really good and I did 9 reps. 1 more than usual. 2nd set I got 9 again. Wow! Plan was only to do 2 heavy sets, but I was feeling good so I did a 3rd set and got 7. Might've been able to get 8, but didn't want to fail.  I worked really hard for the 9th on the 2nd set. Droped to 70 and did some long paused reps. Then raised the angle of the incline and did 2 sets w/ 50's with long pauses.  This felt AWESOME. Great work.

Nothing really stands out from the rest of the WO other than maybe increasing the weight on fly's by quite a bit. Still getting the hang of reverse grip decline.  Great work overall. Very pleased to get such a good WO on such little sleep.

Nutrition:
Didn't weigh myself all weekend. Ate a lot of crap (cookies, candies, etc.) on Saturday, but was pretty good Friday and Sunday... so far, but I smell some more FROYO in my near future :)

Thu 4/24 - Upper

Wed was a rest day. Cals were 1,556.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	224	128	17	1,556
	Calories	894	512	152	1,559
	Percent	57%	33%	10%	`

Workout: LA Fitness
(85#DBInc)8,8,75x8,8,50x12,11
(88#SeatRow)3x8
(175#Fly)2x10
(190#PullDn)2x8
(150#RevPUllDn)2x10
(135#RevDecline)10,8,8
(75#BBCurl)2x12
(10#RDelt)2x10
(75#OHTri)12,9
(25#PushDn)3x12
(30#HammerCurl)2x12
(20#LDelt)2x10
(100#Crunch)15,12
73min + 12 w/u = 85minutes

Worked out solo tonight and was able to go the gym a little bit earlier before it got crowded. I missed having a partner, but it was also really nice not having to wait for equipment or move things around in the WO for what equipment is available.  My R shoulder has been pretty bad last couple of days so I decided tonight that I would try to get 1 or 2 heavy sets of pressing and back off. First set was really good and very little pain, so I did a 2nd. I was tempted to do a 3rd (of course I was!), but stuck to the plan and dropped weight. At 75#'s, I really tried to not go below parallel and pause at the bottom. For the 50#'s I increased the angle of the incline. These felt really light at first, but got tough with the high reps and strict pauses. This combo of heavy/light/paused felt great.

Seated rows felt really good again. I feel the contraction (and pump) in my back a lot more than heavy BOR. Can't get too far away from BOR though. I wanted another chest movement, so I did fly's and went heavier than normal. It just felt good/light. Pulldowns felt heavy, but good. I went light on decline and it didn't bother my shoulder too bad so I did 3 sets and didn't get close to failure. These were reverse grip, and fairly narrow. Seems to be mostly a triceps exercise with a little chest.

Finished the WO with some direct bi/tri and delt work and then heavy crunches on the pulldown w/ a rope.

Awesome WO! Some great work and strategy seemed to work to keep stress off shoulders. I think the 3rd heavy set where I end up grinding for the last reps is really what does me in.  Go figure, right? :)

Nutrition:
I weighed 178.4 this morning. Feeling good, and in a fairly large deficit, but much more manageable than RFL.  Keeping 150-185 grams carbs in and protein isn't quite as high as on RFL.  So, scale won't drop as dramatically due to water loss, but fat should still come off at a fairly good rate.  But, I've got to commit for a much longer time and make sure I structure in refeeds and free meals. I'll have to refeed to some extent this weekend on the retreat, but hopefully it won't get too out of control. I don't want to be back at square one on Monday.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	185	13	1,799
	Calories	955	738	118	1,812
	Percent	53%	41%	7%	`

Tue 4/22 - Full Body (kinda...not a lot of leg work :) )

Workout: LA Fitness
(85#DBInc)8,8,6,70#x9
(88#SeatRow)3x8
(165#RevDecline)9,8,6 Reverse grip benching
(50#IsoShldr)8,7,7
(190#PullDn)2x8
(145#RevPullDn)2x10
(6PlLegPress)2x12
(75#BBCurl)12,10
(10#RDelt)12,10
(75#OHTri)2x10
(SteepInc)50x10,40x11
(65#PushDn)2x10
(10#Crunch)15,12
(60#LegCurl)2x10
82min + 12 w/u = 94minutes

Sarah and I worked out after work tonight. Incline was pretty good, but I needed an assist on the 2nd set and could only get 6 on 3rd set. Then we moved the incline steeper by 1 notch and did a back-off set. I bumped up the weight on seated rows since we weren't doing BOR tonight and it felt really good. Could really feel it in my back. 3rd set got real heavy. Since my R shoulder has been really bad lately, I decided to give reverse grip benching a try on the decline. I did 1 warmup set and then did my first working set after w/u felt good. With the heavier weight, it felt a little awkward, but I liked it. On the 2nd set, I tried normal grip and it REALLY hurt my shoulder. I stopped after 2 reps, took a quick break and continued the set with reverse grip. I guess this might be a better alternative until I can get my shoulder fixed. (NOTE: best alternative would be rest and recovery, but I'm stubborn as hell).

Shoulder press was good. We did 2 sets each of overhand and underhand gripped pulldowns. Leg press was next and I only did 2 sets because my left knee has been bothering me and these were a bit painful.  Curls and rear delts were next, then overhead tri extensions. These felt good.  All the cable pushdown stations were taken so while we had a minute we did 2 sets of light incline set at a fairly steep angle.  Finished WO w/ some pushdowns, weighted crunches and some leg curls.

Good WO. Wish my shoulder wasn't so messed up. Makes things quite difficult, and painful.

Nutrition:
I weighed 180.2 this morning. Water has more/less dropped off at this point I think. Back to a deficit after refeed, but not as drastic as RFL. I'll be cycling carbs on WO and non-WO days more or less to just keep a moderate deficit (10cals per pound of body weight) with a free meal or small refeed on weekends.

Sun 4/20 - RFL Progress Pics

OK, so these pictures aren't that impressive, but I did see some major changes in 12 days. A large percentage for weight loss was water (obviously), but did lose a fair amount of fat too. Overdid it on the refeed.  Went from 187#'s to 173.8#s in 12 days. Probably 4 pounds of actual fat loss. Not too bad, but quite a ways to go to get as lean as this past October. Goal is to strip the fat from the bulk and see what progress I've made.

Sat 4/19 - Full Body Power WO

Workout: IronBound Gym (Williamsburg)
(85#DBInc)7,7,6,6,70#x9,8
(185#BOR)3x8
(6PlLegPress)3x10
(145#PeckDeck)3x10
(160#PullDn)4x8
(20#LDelt)3x10
(60#ShldrPress)12,9,8
(170#SeatRow)3x8
(100#Crunch)3x10
(35#DBCurl)2x10
(75#OHTri)2x10
(30#Rope)3x10
(10#RDelt)3x10
(60#BBCurl)2x12
89min + 12 w/u = 110minutes

Up for Sarah and I this morning was the "power workout". Ideally, this would've been tomorrow after a day refeed and recover from the tension WO, but tomorrow is Easter and the gym is closed. So, back to back fun WO's for us.  The workout went fairly well. Felt much stronger after eating yesterday, but still not back to 100%. An extra day really would've helped. Incline was tough, but good. Since I can't really flat bench, we did 6 sets of incline and some peck deck for volume. We skippedRDL's today because 2-days straight of BOR and RDL might've been too much for my lower back. It's already pretty damn tight as it is.

Not a lot of commentarty for this WO. Was happy to get through it.  Reps were higher than a true "power" WO, but we upped the weights back to normal WO levels and pushed as hard as we could.  Good WO.

Nutrition:
I weighed 181.4 this morning. I weighed 185 last night before bed, so I put on 11-12 pounds in 15 hours yesterday. I plan to eat normally today and will be in a caloric surplus, but am not going crazy with the carbs like yesterday.  And, even though I ate a lot yesterday, I didn't come anywhere near the true carb load as outlined in UD2.0. My body had a hard time dealing with what I did throw at it...and it didn't like it :)  I assume I'l be dropping a couple more pounds of water over the nextfew days so it won't be until then that I'll get a better sense of how the diet + refeed went.

Fri 4/18 - FRL DONE - FB Tension WO

Workout: IronBound Gym (Williamsburg)
(70#Inc)10,9,8 Wow - felt REALLY heavy
(145#BOR)3x10
(185#RDL)2x12
(5PlLegPress)3x12
(145#PeckDeck)2x10
(140#PullDn)2x10,110x15
(45#ShldrPress)2x12
(140#SeatRow)2x10
(70#OHTri)12,10
(30#Curl)12,10
(10#T-Twist)2x15
(10#RDelt)2x10
(TriPushDn)2x12
(15#LDelt)2x10
(90#Crunch)3x12
Brutal WO. Really drained.

RFL cut ended last night, so I had an apple, 2 oatmeal raisin cookies and a whey shake before this full body tension WO. Incline felt really heavy for being this light.Very clear to me that energy is gone. Last WO I was able to maintain weight/reps. There's no way in hell I would've been able to do that today. Glad I didn't have to try. Would've been demoralizing. I think sarah felt much the same way. Her incilne (traditionally our first main movement) was light, but felt real heavy too.

Nothing really stood out about the WO. It was hard, but not that "good kind of hard" where you feel like you're making progress, adding a rep, adding some weight, whatever.It's just a matter of grinding through.  Fairly pleased with the WO though. It was what it was supposed to be.

Nutrition:
I weighed 173.8 this morning. First apple, cookie and cereal were amazing. Quite honestly, after that, it wasn't even all that enjoyable. We had Sushi for lunch and it was good, but really it was just about getting the carbs in and eating when I didn't really even feel like eating.  Such a strange feeling after eating such a limited diet for 2 weeks.