Workout: LA Fitness
(85#Inc)9,7,80x8,7,70x10P - Great work here
(8PlLegPress)15,15,20,20
(70#ShldrPress)3x8
(25#Crunch)3x17
(25#IncFly)2x15
(80#OHTri)11,8,70x10
(58#Rope)13,11
(20#LDelt)2x10
(30#BulldozerLateral)10
69 + 12 w/u = 81 mins
Decided to do push/pull this weekend instead of upper/lower or full-body/accessory. Started incline with 85#DB's for the 2nd weekend in a row. Last week I got 7&6 on the first two sets. Today I got 9 & 7. Great! Looking back over my log, I've never gotten more than 9 reps with 85#DB's, so today was fantastic, especially since I've been dieting for 7 weeks and when I got 9 reps before at this weight it was during a "bulk" period. So, I'm definitely getting stronger. I think a lot of that is because I've been patient with moving up to 85#'s and really been controlling all reps and doing a lot of paused reps lately. Makes a huge difference when checking ego at the door and controlling the weight rather than just trying to get it up. Then I did 2 sets w/ 80#DB's - good controlled reps. Then a back-off set with 70#'s all paused reps. Great work. We supersetted incline with leg press. Brutal superset with these 2 movements. Felt like I had a great WO after just these 2 movements.
Next we supersetted shoulder press with crunches. We did crunches on the back extension contraption, but sat it in backward so we could get full extension a bit past parallel to really stretch the abs before crunching. Then we supersetted incline fly's with overhead triceps extenstions. I went light on fly's again and it felt great. Strict paused reps. 2 sets of fly's and 3 sets of triceps extensions. Dropped weight on 3rd set. Triceps were getting fried. We finished up with some rope pushdowns and side delt raises. I did 2 sets lateral raises and 1 set bulldozer laterals.
Great WO! Really pleased with strength and effort this far into the diet. The last week I've eaten more food than first 6 weeks of the diet, but still in a deficit. Feeling good. Shape is coming around.
Nutrition:
I weighed 176.4 this morning. Going to eat today. These weekend refeeds combined with heavy workload in the gym has really seemed to pay off.
Saturday, May 30, 2015
Thursday, May 28, 2015
Thu 5/28 - Pull Day
Workout: Work Gym
(25#Pullups)3x8,10 Nice - 1st time in a LONG time doing pullups
(25#Crunch)3x15
(75#DBRow)3x10
(LegCurl)115x10,100x15,15
(75#EZBarCurl)2x12
(63#HodgeRow)2x10
(RDelt)70x10,60x10
(75#UprightRow)2x12
(65#Shrug)2x10
(163#VbarPull)2x8
(30#Inc/HCurl)10/10
53 mins + 10 w/u = 63 mins
Today was a pull day and I decided I wanted to do some pullups. I haven't done them in probably a year. I love them, they just don't agree with my elbows. I warmed up with a few body weight pullups and they felt really easy, so I grabbed a 25#DB and did 3 sets of 8 with it between my legs and then did a body weight set. I'd love to say elbows felt great, but they were a little sore after. I supersetted crunches with the pullups. Next I did DB rows with leg curls. I reduced the weight on leg curls after the first set because it was hurting my quads and was just a little too heavy I think.
Then I supersetted EZ bar curls with Hodge rows. 2 sets each and bumped the weight on rows from last WO. Then I supersetted rear delt fly's, upright rows and shrugs. Again, 2 sets each. I finished up with 2 sets of v-bar pulldowns and a set of incline/hammer curl combo. V-bar pulldowns were tough at the end. Back was pretty fatigued. Really good pull WO.
Nutrition:
I weighed 177.2 this morning.
(25#Pullups)3x8,10 Nice - 1st time in a LONG time doing pullups
(25#Crunch)3x15
(75#DBRow)3x10
(LegCurl)115x10,100x15,15
(75#EZBarCurl)2x12
(63#HodgeRow)2x10
(RDelt)70x10,60x10
(75#UprightRow)2x12
(65#Shrug)2x10
(163#VbarPull)2x8
(30#Inc/HCurl)10/10
53 mins + 10 w/u = 63 mins
Today was a pull day and I decided I wanted to do some pullups. I haven't done them in probably a year. I love them, they just don't agree with my elbows. I warmed up with a few body weight pullups and they felt really easy, so I grabbed a 25#DB and did 3 sets of 8 with it between my legs and then did a body weight set. I'd love to say elbows felt great, but they were a little sore after. I supersetted crunches with the pullups. Next I did DB rows with leg curls. I reduced the weight on leg curls after the first set because it was hurting my quads and was just a little too heavy I think.
Then I supersetted EZ bar curls with Hodge rows. 2 sets each and bumped the weight on rows from last WO. Then I supersetted rear delt fly's, upright rows and shrugs. Again, 2 sets each. I finished up with 2 sets of v-bar pulldowns and a set of incline/hammer curl combo. V-bar pulldowns were tough at the end. Back was pretty fatigued. Really good pull WO.
Nutrition:
I weighed 177.2 this morning.
Wednesday, May 27, 2015
Wed 5/27 - Push Day
Workout: Work Gym
(75#Inc)10,9,8,8 Paused every rep
(#8ShldrPress)10,10,9
(100#Crunch)3x10
(25#IncFly)2x15
(Crunch)2x15
(73#PushDn)15,13
(190#LegPress)3x20
(58#Rope)15,12
(20#LDelt)2x12
53 + 9 w/u = 62 mins
Push day at lunch. Incline was awesome. Paused every rep on each set. Felt great pec activation, worked hard on these. Shoulder press was good. Supersetted with cable crunch. Then I supersetted incline fly's with body weight crunches. BW crunches were plenty hard right after weighted cable crunches.
Then I did pushdowns supersetted with leg press. Weird combo, but wanted to get a little leg stimulation. I'll do hamstrings tomorrow on pull day. I got more reps on pushdowns than previously. They felt easy. I didn't go heavy on leg press, but 20-rep sets are pretty brutal. Finished up with some rope extensions and lateral raises. Good WO. Really pleased with the paused incline. Feel like I'm getting stronger during this 8-week cut.
Nutrition:
I weighed 177.6 this morning.
(75#Inc)10,9,8,8 Paused every rep
(#8ShldrPress)10,10,9
(100#Crunch)3x10
(25#IncFly)2x15
(Crunch)2x15
(73#PushDn)15,13
(190#LegPress)3x20
(58#Rope)15,12
(20#LDelt)2x12
53 + 9 w/u = 62 mins
Push day at lunch. Incline was awesome. Paused every rep on each set. Felt great pec activation, worked hard on these. Shoulder press was good. Supersetted with cable crunch. Then I supersetted incline fly's with body weight crunches. BW crunches were plenty hard right after weighted cable crunches.
Then I did pushdowns supersetted with leg press. Weird combo, but wanted to get a little leg stimulation. I'll do hamstrings tomorrow on pull day. I got more reps on pushdowns than previously. They felt easy. I didn't go heavy on leg press, but 20-rep sets are pretty brutal. Finished up with some rope extensions and lateral raises. Good WO. Really pleased with the paused incline. Feel like I'm getting stronger during this 8-week cut.
Nutrition:
I weighed 177.6 this morning.
Tuesday, May 26, 2015
Mon 5/25 - Upper
Workout: LA Fitness
(Inc)65x12,70x11,11,9
(115#IsoRow)3x11,15,10
(70#IsoShldr)10,8,8
(175#PullDn)3x10
(30#Inc/HCurl)13/10,13/10
(73#RopeExt)2x11
(45#DecCrunch)2x10
(65#Rope)13,12
(BWDecCrunch)2x15
(20#LDelt)2x10
(130#RDeltFly)12,10
(190#Fly)12,10
80 + 10 w/u = 90 mins
This WO caps a big weekend of 3 WO's and more work in the yard. Feeling a little beat up, but warmups felt good. I didn't go real heavy on incline, but really good paused reps and a fair amount of volume. We supersetted with iso rows. Haven't done these in a long while (been doing seated rows) and was happy to get back to them. Sarah and I don't do them often because it's just more difficult and time consuming to switch the weights on the plate loaded machine. I did 3 2-arm sets, and 2 1-arm sets. Felt great.
Next we did iso shoulder press with pulldowns. We were going to try landmines for shoulders, but swapping the weights and learning a new exercise were going to be problematic so we just did shoulder press. I learned a new tip for pulldowns with I tried to implement and I think it worked well. It just invovles activating the back by engageing the lats better before starting the pull. It takes some concentration, but I could tell a difference.
Next we triple-setted curls, rope extensions and weighted decline crunches. Pushed hard on curls and my biceps were on fire/cramping. Next we did rope pushdowns with body weight decline crunches. We did 2 sets of lateral delt raises and finished the WO w/ some chest and rear delt fly's. Good WO.
Nutrition:
I weighed 178.6 this morning. Gotta eat more. And today I did. But might have gone a little over board. Was fairly good all day, but then at Sarah's parents cookout, I ate my meal, then about half a rack of ribs. Then when we got home I ate several bowls of cereal. Not sure about calories for the day, but probably at least 4,500.
(Inc)65x12,70x11,11,9
(115#IsoRow)3x11,15,10
(70#IsoShldr)10,8,8
(175#PullDn)3x10
(30#Inc/HCurl)13/10,13/10
(73#RopeExt)2x11
(45#DecCrunch)2x10
(65#Rope)13,12
(BWDecCrunch)2x15
(20#LDelt)2x10
(130#RDeltFly)12,10
(190#Fly)12,10
80 + 10 w/u = 90 mins
This WO caps a big weekend of 3 WO's and more work in the yard. Feeling a little beat up, but warmups felt good. I didn't go real heavy on incline, but really good paused reps and a fair amount of volume. We supersetted with iso rows. Haven't done these in a long while (been doing seated rows) and was happy to get back to them. Sarah and I don't do them often because it's just more difficult and time consuming to switch the weights on the plate loaded machine. I did 3 2-arm sets, and 2 1-arm sets. Felt great.
Next we did iso shoulder press with pulldowns. We were going to try landmines for shoulders, but swapping the weights and learning a new exercise were going to be problematic so we just did shoulder press. I learned a new tip for pulldowns with I tried to implement and I think it worked well. It just invovles activating the back by engageing the lats better before starting the pull. It takes some concentration, but I could tell a difference.
Next we triple-setted curls, rope extensions and weighted decline crunches. Pushed hard on curls and my biceps were on fire/cramping. Next we did rope pushdowns with body weight decline crunches. We did 2 sets of lateral delt raises and finished the WO w/ some chest and rear delt fly's. Good WO.
Nutrition:
I weighed 178.6 this morning. Gotta eat more. And today I did. But might have gone a little over board. Was fairly good all day, but then at Sarah's parents cookout, I ate my meal, then about half a rack of ribs. Then when we got home I ate several bowls of cereal. Not sure about calories for the day, but probably at least 4,500.
Sun 5/24 - Lower + Accessory
Workout: LA Fitness
(12Pl#LegPress)3x8,6Plx20
(10#CrunchTwist)4x12
(185#SLDL)3x10
(Plank)3x90sec
(IncFly)25x12,30x10,10
(65#UprightRow)3x10
(45#Pullover)2x10
(55#SealRow)2x10
(20#LDelt)3x10
(RevCrunch)3x15
67 + 5 w/u =72 mins
Sarah and I did a lower + accessory WO today. Calling this a lower body WO is really a joke when legs consist of leg press and SLDL, but that's about what my legs can take right now, and that's probably enough to maintain. I went heavier on leg press than ever (I think). Certainly heaviest in a long time. 12 plates was a lot for me and I really had to push hard. Felt OK, but did bother my left knee a bit and going heavy like this probably isn't all that wise. The drop set of 20 reps was brutal. Supersetted leg press with crunch twists.
Next we did SLDL supersetted with 90 second planks. Then we moved on to some upper body accessory work that we couldn't get to yesterday during our upper WO. Started real light on incline fly's and worked up. Really did this just to get a little volume and some blood moving through chest after yesterday's heavy work. Supersetted fly's with cable upright rows. Then we supersetted pullovers with seal rows. Still not comfortable with pullovers, even with a light weight like this. Finished up with some lateral delt raises and reverse crunches. Nice WO.
Nutrition:
I weighed 179.2 this morning. Feeling good but think I need to eat more fat. Since I've been doing so much work in the yard the last couple of weeks, I've been burning a ton of calories (over 4,000/day). I'm supposed to be eating at maintenance for 2 weeks, but it's difficult to eat that many calories. I've been eating a lot of carbs, and even though I'm still at a deficit, I feel bloated in the mornings.
(12Pl#LegPress)3x8,6Plx20
(10#CrunchTwist)4x12
(185#SLDL)3x10
(Plank)3x90sec
(IncFly)25x12,30x10,10
(65#UprightRow)3x10
(45#Pullover)2x10
(55#SealRow)2x10
(20#LDelt)3x10
(RevCrunch)3x15
67 + 5 w/u =72 mins
Sarah and I did a lower + accessory WO today. Calling this a lower body WO is really a joke when legs consist of leg press and SLDL, but that's about what my legs can take right now, and that's probably enough to maintain. I went heavier on leg press than ever (I think). Certainly heaviest in a long time. 12 plates was a lot for me and I really had to push hard. Felt OK, but did bother my left knee a bit and going heavy like this probably isn't all that wise. The drop set of 20 reps was brutal. Supersetted leg press with crunch twists.
Next we did SLDL supersetted with 90 second planks. Then we moved on to some upper body accessory work that we couldn't get to yesterday during our upper WO. Started real light on incline fly's and worked up. Really did this just to get a little volume and some blood moving through chest after yesterday's heavy work. Supersetted fly's with cable upright rows. Then we supersetted pullovers with seal rows. Still not comfortable with pullovers, even with a light weight like this. Finished up with some lateral delt raises and reverse crunches. Nice WO.
Nutrition:
I weighed 179.2 this morning. Feeling good but think I need to eat more fat. Since I've been doing so much work in the yard the last couple of weeks, I've been burning a ton of calories (over 4,000/day). I'm supposed to be eating at maintenance for 2 weeks, but it's difficult to eat that many calories. I've been eating a lot of carbs, and even though I'm still at a deficit, I feel bloated in the mornings.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 232 | 443 | 43 | 3,102 |
| Calories | 926 | 1772 | 388 | 3,086 | |
| Percent | 30% | 57% | 13% | ` |
Saturday, May 23, 2015
Sat 5/23 - Upper
Workout: LA Fitness
(Inc)85x7,6,80x8,7,65x10 Good
(95#SeatRow)8,8,88x10,10
(40#DecCrunch)10,10,8,BWx10
(70#IsoShldr)3x9
(190#PullDn)3x8,65x10
(80#OHTri)11,9
(80#EZCurl)3x10
(65#Rope)12,10
(HodgePull)65x8,58x8,50x10
(10#RDelt)2x14
90 + 10 w/u = 100 mins
Warmups felt good and for some reason I decided I wanted to start with 85#DB's for incline. Did 2 heavy sets for decent reps, then 2 sets at 80#'s and a back-off set w/ 65#'s. Great work. 85#DB's actually didn't feel too heavy. It'll take a WO or two to get used to them, but happy with first time at this weight in quite a while. Supersetted with seated rows, 2 at 95#'s and 2 at 88#'s. We did decline crunches for a short break before next superset. 3 good weighted sets and 1 body weight set.
Next we supersetted shoulder press with pulldowns. Both were good. I bumped the weight on pulldowns and they felt good. 3 heavy sets of pulldowns and a back-off set. Sarah took some video. I took my shirt off briefly (a no-no in the gym) so I could see my back working on the pulldowns. I have to admit, it's looking pretty good. You can see the video by clicking HERE
Next we did 3 sets EZ bar curls and two heavy sets DB overhead triceps extensions. Then we did some rope pushdowns for a little more triceps volume. We finished up with Hodge pulldowns and rear delts. I had a hard time getting the weight right on the Hodge's. Very pleased with this WO.
Nutrition:
I weighed 176.2 this morning. Feeling lean. I was supposed to eat at maintenance this week, but I've actually ended up in a fairly large calorie deficit. My weight isn't lower because I've been eating quite a lot of carbs, but my activity level has just been really high this week.
(Inc)85x7,6,80x8,7,65x10 Good
(95#SeatRow)8,8,88x10,10
(40#DecCrunch)10,10,8,BWx10
(70#IsoShldr)3x9
(190#PullDn)3x8,65x10
(80#OHTri)11,9
(80#EZCurl)3x10
(65#Rope)12,10
(HodgePull)65x8,58x8,50x10
(10#RDelt)2x14
90 + 10 w/u = 100 mins
Warmups felt good and for some reason I decided I wanted to start with 85#DB's for incline. Did 2 heavy sets for decent reps, then 2 sets at 80#'s and a back-off set w/ 65#'s. Great work. 85#DB's actually didn't feel too heavy. It'll take a WO or two to get used to them, but happy with first time at this weight in quite a while. Supersetted with seated rows, 2 at 95#'s and 2 at 88#'s. We did decline crunches for a short break before next superset. 3 good weighted sets and 1 body weight set.
Next we supersetted shoulder press with pulldowns. Both were good. I bumped the weight on pulldowns and they felt good. 3 heavy sets of pulldowns and a back-off set. Sarah took some video. I took my shirt off briefly (a no-no in the gym) so I could see my back working on the pulldowns. I have to admit, it's looking pretty good. You can see the video by clicking HERE
Next we did 3 sets EZ bar curls and two heavy sets DB overhead triceps extensions. Then we did some rope pushdowns for a little more triceps volume. We finished up with Hodge pulldowns and rear delts. I had a hard time getting the weight right on the Hodge's. Very pleased with this WO.
Nutrition:
I weighed 176.2 this morning. Feeling lean. I was supposed to eat at maintenance this week, but I've actually ended up in a fairly large calorie deficit. My weight isn't lower because I've been eating quite a lot of carbs, but my activity level has just been really high this week.
Thursday, May 21, 2015
Thu 5/21 - Full Body
Workout: Work Gym
(Inc)65x10,75x8,65x10P
(135#BOR)3x10P
(100#LegCurl)3x12
(100#LegExt)3x12
(35#Crunch)3x10
(#8ShldrPress)10,9
(150#PullDn)2x8
(35#Inc/HammerCurl)10/8,10/6
(63#RopeExt)2x11
(63#Rope)2x10
(100#Fly)10
44 + 6 w/u = 50 mins
Full body at work gym today. Good work in short time. I didn't want to go heavy today so I can be up for a heavy WO on Saturday morning. My ego got the best of me on 1 set of incline, but with that one set of 75#'s I didn't push toward failure. All good paused reps. I supersetted with BOR with 50#'s lighter than normal. I paused at contraction on each rep and squeezed my back. Really felt this. Next I did "legs". Wimpy legs. I supersetted leg curls, leg extensions and crunches.
Then I supersetted 2 sets of shoulder press and pulldowns. Then I did some bicep and tricpes work. Finished up with some more triceps work and a set of fly's. Felt good throughout the WO and got in some decent work to get some stimulation.
Nutrition:
I weighed 178.0 this morning.
(Inc)65x10,75x8,65x10P
(135#BOR)3x10P
(100#LegCurl)3x12
(100#LegExt)3x12
(35#Crunch)3x10
(#8ShldrPress)10,9
(150#PullDn)2x8
(35#Inc/HammerCurl)10/8,10/6
(63#RopeExt)2x11
(63#Rope)2x10
(100#Fly)10
44 + 6 w/u = 50 mins
Full body at work gym today. Good work in short time. I didn't want to go heavy today so I can be up for a heavy WO on Saturday morning. My ego got the best of me on 1 set of incline, but with that one set of 75#'s I didn't push toward failure. All good paused reps. I supersetted with BOR with 50#'s lighter than normal. I paused at contraction on each rep and squeezed my back. Really felt this. Next I did "legs". Wimpy legs. I supersetted leg curls, leg extensions and crunches.
Then I supersetted 2 sets of shoulder press and pulldowns. Then I did some bicep and tricpes work. Finished up with some more triceps work and a set of fly's. Felt good throughout the WO and got in some decent work to get some stimulation.
Nutrition:
I weighed 178.0 this morning.
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