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Old 05-16-2014, 09:06 PM   #1
kowens
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Default kowens log

Guess I'll start/post one.
Thu 5/15 - Upper
(85#DBInc)9,7,70x10,8
(88#SeatRow)2x10,73x8
(115#OHP)3x7*
(205#PullDn)8,190x8,160x12,12
(205#Fly)12,10
(145#RevGripDecline)14,10
(85#BBCurl)10,8
(115#RDeltFly)2x12
(35#Crunch)14,12,10
(43#RopePushDn)12,10,35x12
64 + 12 w/u = 76 mins

Worked out solo today. Gym was hot, humid and smelled like a turd today. Terrible. Incline started out great. Got 9 reps and was going to do a 10th, but it would've been a bit of a grinder and a little too much for the first set. I figured I'd get 8 reps easy on 2nd set and probably 9. Ummm, nope. Got 7. Might have been able to grind out 8, but not worth trying. First set of 70's felt great. Long pauses. Didn't take a lot of rest before the last set and those 70's got heavy fast.

Some high/low-lights: Had to push press the last rep or two up on OHP. First set of heavy pulldown felt great. Got heavy fast. Today I did overhand pulldown 2 sets, then fly's, then back to 2 sets underhand pulldown to split it up. I liked doing that. Easier to do when the gym isn't busy.

Reverse decline first set was great, 2nd set got heavy. See a theme here? Finished up with just a bit of bi/tri/abs. I wanted to do a little bit but might hit arms later in evening w/ Sarah or try to do a legs/arms WO tomorrow. WO was really good overall. Top-end strength was there, but dropped off quickly. I didn't eat much before the WO today and am still cutting, so the drop off isn't surprising.

Nutrition:
I weighed 177.2 this morning. When I first got on the scale, I was 176.6. That seemed low, so I got back on after shaving and I was 177.2 That seemed more on target with where I thought I'd be.
Prot Carb Fat Cal
Grams 212 190 25 1,844
Calories 849 759 226 1,834
Percent 46% 41% 12% `
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Old 05-18-2014, 06:35 AM   #2
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Default Sat - FB Depletion

Workout:
(SmithSquat)3x150,65x10,60x10
(135#BOR/RDL)3x12/12
(PullDn)165x10,10,140x12,12
(160#Fly)15,12
(35#IsoShldr)15,12
(75#OHTri)10,8
(35#DBCurl)2x10
(30#FacePull)3x12
(35#Crunch)15,12,10
(KneeCrunch)2x20
62min + 7 w/u = 69minutes

High-rep/depletion type WO this morning with Sarah. I didn't want to do high-rep barbell squats and would normally do leg press, but today we
did squats in the smith machine. Feet fairly far forward so we were sitting back on our heels, back fairly vertical. These were actually pretty
good for high reps and was able to just focus on hammering the quads.

Everything felt fairly "heavy" today for how light the weights were. I shouldn't have worked out yesterday evening. Nothing else really stands
out for this WO except the decline weighted crunches supersetted with knee crunches were a great combo for abs. Decent full body WO. Up tomorrow will be a heavy upper day. Could use a rest day here, so not ideal timing, but gotta work w/ what time available in schedule.

Nutrition:
I weighed 175.8 this morning. Refeed day today.

Last edited by kowens; 05-18-2014 at 06:36 AM. Reason: Added BOR/RDL superset
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Old 05-18-2014, 10:18 AM   #3
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Default Sun 5/18 - Upper

(85#Inc)8,8,80#x8,8,60x10,10
(95#SeatRow)2x8,73x10,10
(40#ArnoldPress)3x10
(PullDn)205x8,190x8,165x8
(205#Fly)12,10,10
(165#RevPullDn)2x12
(RevGripDecline)165x9,155x10,9
(35#Curl)14,12
(40#Crunch)2x12
(KneeCrunch)2x20
(PushDn)2x12
(115#RDeltFly)13,11,10
90 + 13 w/u = 103 mins

Warmup felt great. Goal was to get 4x8 on incline. After 2nd set I had to drop to 80#DB's to keep at 8 reps. A little disappointed, but still good work. Increased the angle of the incline and did 2 back-off sets. Bumped up the weight on seated rows and did 2 heavy sets and 2 back-off. Decided to do Arnold press for shoulders instead of OHP. Thinking here was that we did a lot of volume on incline and probably wouldn't have a lot left for heavy OHP.

Pulldowns felt heavy today. Probably because of heavier rows. Fly's felt great and reverse grip decline was really good today. No shoulder pain (thankfully). I'm getting the hang of this movement and it's giving my shoulder a break while still allowing me to do some more pressing. Finished up w/ some bi/tri/abs/RDelts.

Good WO, but it got fairly long.

Nutrition:
I weighed 178.6 this morning after yesterday's refeed. Not bad. Just gotta try to keep it around maintenance today. Struggled w/ keeping refeed to one day the last couple weekends.
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Old 05-18-2014, 10:59 AM   #4
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welcome!

always keep a rep in the tank, unless your family's life or a contest win is on the line!

nice log detail

strong incline DB pressing!

Who's Sarah?
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Old 05-18-2014, 11:36 AM   #5
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Thx! Sarah is GF turned WO partner. She injured her IT band last fall during a marathon and started coming to the gym w/ me over the winter while she couldn't run. Thought I'd show her around a bit and then on her own she'd go. Turned out she's a really hard worker in the gym and loves it, so it's worked out fairly well.
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Old 05-20-2014, 09:41 PM   #6
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Default Tue 5/20 - Upper

(85#Inc)3x8+65x10
(BWPullups)x18
(95#SeatRow)8,73x8,8
(115#OHP)3x7
(PullDn)205x8,190x8
(Fly)220x10,205x10,8
(165#RevPullDn)2x13
(RevGripDecline)165x8,145x11,11
(40#DBCurl)12,10
(40#Crunch)15,12
(PushDn)2x15
(RDelt)3x12
67 + 14 w/u = 81 mins

Worked out w/ Sarah this evening and we both had very good WO's. I hit goal 3x8 on "heavy" incline and then increased the angle and did a back-off paused set. Very nice. I think Sarah hit a rep PR on incline tonight (40#x7,7,8). We hadn't done pullups in a while and decided to test them. Body weight only. I got 18 and Sarah got 8! PR for me and big time PR for her.

First set of seated rows felt heavy as hell, so I dropped back and quit cheating the weight. OHP was OK. Had to push press the last rep. Pulldowns were good. I bumped the weight on first set of fly's and they felt great. No shoulder pain. Reverse grip decline was OK. Finished up with some bi/tri/abs. Very pleased with this WO a couple weeks into a cut. Maintaining weights fairly well.

Nutrition:
I weighed 176.6 this morning. Ate some carbs peri-WO (puffed wheat cereal and brown rice w/ chicken). Leaning out fairly well.
Prot Carb Fat Cal
Grams 238 203 23 1,975
Calories 952 813 211 1,976
Percent 48% 41% 11% `
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Old 05-22-2014, 10:52 AM   #7
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Default Thu 5/22 - FB

Wed 5/21 - Rest
Weighed 176.4 this morning. Tight nutrition day.
Prot Carb Fat Cal
Grams 197 108 17 1,385
Calories 788 432 153 1,373
Percent 57% 31% 11% `

Thu 5/22 - Full Body
(DBInc)85x8,75x8,8 paused
(185#BOR/RDL)2x8/8
(115#OHP)8,7
(165#PullDn)2x10
(205#Fly)2x12
(150#RevPullDn)2x12
(135#SmithSquat)2x10
(145#RevDecline)12,11
(40#Curl)2x10
(40#Crunch)15,12,10
(RopePushDn)2x10
(115#RDeltFly)13,11
61min + 27 w/u = 73minutes

Worked out solo this morning. Would've like to just do a lower day and wait for the weekend to hit upper again, but going to PA this weekend and don't know if I'll have access to a gym. So, I decided to do a FB WO, keeping volume per exercise low, intensity moderate. Incline was good. I wanted one "heavy" set and a couple back-off paused sets. Worked out well. The BOR/RDL superset is a real bitch. The rows are heavy, but RDL isn't that bad. But I haven't been doing any cardio (waiting for weight loss to stall before adding in) and I'm am winded as hell after these w/ no rest between movements. Love 'em though.

Nothing much else of note. Making the donuts. Good WO though. Lower back is pretty tight from rows/rdl so I need to watch that.

Nutrition:
I weighed 174.4 this morning. Lower than I thought and have to keep an eye on loss rate. Going to try to keep eating in check today because weekend in PA with Uncle Bob is going to be difficult on a cut.
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Old 05-22-2014, 12:24 PM   #8
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Good work! Will be following along.
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Old 05-22-2014, 02:14 PM   #9
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Thx BtB. I ordered a slingshot and it arrived today. I got a large and I'm not sure if it's big enough. Truth be told, I'm not sure how it's supposed to fit and I guess I won't know until I get it on w/ some weight on a bar and give it a shot. Thx for the tip on this. Looking forward to giving flat bench a try again and see how the shoulder does.
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Old 05-23-2014, 08:46 PM   #10
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Quote:
Originally Posted by kowens View Post
Thx BtB. I ordered a slingshot and it arrived today. I got a large and I'm not sure if it's big enough. Truth be told, I'm not sure how it's supposed to fit and I guess I won't know until I get it on w/ some weight on a bar and give it a shot. Thx for the tip on this. Looking forward to giving flat bench a try again and see how the shoulder does.
Just pull it up as far towards the shoulders as you can get it. It should be past the elbows for the most part.
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