More fishing pics (we didn’t catch anything worth keeping)
Lastly, Knox is keeping it real
5/27/14
BW- 235
AM Training:
CSR- 3x8x270
Inverted Rows- 3x10
One-Arm Cable Row- 3x10x#12
Medium Grip Pulldowns- 3x12x150
V-Bar Pulldowns- 3x12x135
Wide Grip Pulldowns- 3x15x135
DB Shrugs- 2x20x100’s
PM Training:
BB Bench- 3x5x275
BB Incline- 3x10x170
DB Flat- 3x10x80’s
DB Incline- 3x12x60’s
Chest Press- 3x15x195
Fly Machine- 3x15x90
Cable Fly- 2x20x#5
*No conditioning today since I did two weight training sessions.
5/28/14
BW- 232
AM Conditioning: 20 Treadmill Hill Sprints 7.5 mph, 10% + 20 min LISS
BB Squats- 3x5x225
BB SLDL- 3x5x225
Leg Curls- 3x10x195
Back Extensions- 3x10xBW
Leg Extensions- 3x10x130
Leg Press- 3x10xStack
Calf Raises- 2x20xBW
PM Conditioning: 20 minutes easy Airdyne
5/29/14
BW- 230
AM Conditioning: Gauntlet level 5- 30 minutes
BB Standing Press- 3x5x135
DB Seated Press- 3x8x50’s
Arnold Press- 3x10x35’s
Shoulder Press Machine- 3x15x135
Lateral Raise Machine- 3x20x90
Face Pulls- 2x20x#10
5/30/14
BW- 233
AM Conditioning: 20 Treadmill Hill Intervals- 7.5 mph, 10%, + 10min walk
*30 seconds rest between supersets
Rope Pushdowns- 3x8x#14
Rope Hammers- 3x8x#12
EZ Tri Ext- 3x10x75
EZ Curls- 3x10x75
DB Tri Ext- 3x12x30’s
DB Hammers- 3x12x30’s
One Arm Reverse Pushdowns- 3x15- #6.5
Preacher Machine- 3x15x60
Pushdowns- 3x20x#12
Cable Curls- 3x20x#10
*I am switching back to the Anabolic Diet for the rest of the cut.I have a little less than 15 weeks before our beach trip. I’m around 2800 kcal, close to 50% protein, 50% fat, 30 net carbs. I’ll do a carb-up on Saturdays.
6/2/14
BW- ?
2839 kcal
AM Conditioning: 20 Treadmill Hill Sprints 8 mph, 10% + 10 min LISS
CSR- 3x8xStack
One-Arm Cable Row- 3x10x#16
Inverted Rows- 3x10
Medium Grip Pulldowns- 3x12x160, 150, 150
V-Bar Pulldowns- 3x12x140
Wide Grip Pulldowns- 3x15x140
DB Shrugs- 2x20x100’s
PM Conditioning: 30 minutes pushing my son in the stroller
6/3/14
BW- 234
2772 kcal
*I have set a goal for myself to bench at least 225x30 by my 30th birthday in October. This will be full range of motion, no bouncing, almost like a competition style without the pause. Today I began training towards this goal
AM Conditioning- Gauntlet, level 5, 30 minutes
BB Bench- 225x22+5+3
*I did 22 reps, rested twenty seconds, 5 more reps, rested 20 seconds, 3 more reps, for a total of 30.
BB Incline- 185x10, 8, 6
DB Flat- 3x6x100’s
DB Incline- 3x12x60’s
*I cut my chest volume down since the intensity was higher than usual.
No PM Conditioning since my son has swim class on Tuesday afternoons.
6/4/14
BW- 231
2829 kcal
AM Conditioning: 20 Treadmill Hill Sprints 8 mph, 10% + 20 min LISS
6/5/14
BW- 230
3062 kcal
AM Training:
Back Extensions- 3x12xBW
Adductor- 3x12x120
Leg Curls- 3x12x210
Walking Lunges- 3x12xBW
Leg Extensions- 3x12x130
Leg Press- 3x15xStack
Leg Press Calf Raises- 2x20x275
PM Training:
BB Standing Press- 3x6x135
DB Seated Press- 3x8x60’s
Arnold Press- 3x10x40’s
Shoulder Press Machine- 3x12x150
Cable Upright Rows- 3x15x#14
Lateral Raise Machine- 3x20x110
Face Pulls- 2x20x#10
6/6/14
BW- 229
AM Conditioning: 20 Treadmill Hill Sprints 8 mph, 10% + 25 min LISS
*60 seconds rest between supersets
Rope Pushdowns- 3x8x#14
Rope Hammers- 3x8x#12
EZ Tri Ext- 3x10x85
EZ Curls- 3x10x85
DB Tri Ext- 3x12x30’s
DB Hammers- 3x12x30’s
One Arm Reverse Pushdowns- 3x15- #7
Preacher Machine- 3x15x65
Pushdowns- 3x20x#12
Cable Curls- 3x20x#10
6/7/14
My son had his first birthday party today so I carbed up big time and did not train.
6/8/14
I carbed up again and did not train.
6/9/14
BW- ?
AM Conditioning: 20 Treadmill Hill Sprints 8.5 mph, 10% + 20 min LISS
CSR- 3x8xStack
One-Arm Cable Row- 3x10x#16
Inverted Rows- 3x12
Medium Grip Pulldowns- 3x12x160
V-Bar Pulldowns- 3x12x145
Wide Grip Pulldowns- 2x15x145
*I did not do the last 3 sets of my workout. I didn’t even want to train so I thought I was doing ok to get most of it in.
PM Conditioning: 20 minute walk
6/10/14
BW- 235
*I have set a goal for myself to bench at least 225x30 by my 30th birthday in October. This will be full range of motion, no bouncing, almost like a competition style without the pause.
AM Conditioning- Precor 40 minutes
BB Bench- 225x26+4
*I did 26 reps, rested thirty seconds, did 4 more reps, for a total of 30.
Smith Incline- 3x10x175
DB Flat- 3x10x70’s
DB Incline- 3x12x55’s
*I cut my chest volume down since the intensity was higher than usual.
No PM Conditioning since my son has swim class on Tuesday afternoons.
*I have been ravenous since the weekend carb up and have been eating more than I should in the evening. The extra calories are mostly from meat, mixed nuts, and natural peanut butter.
6/11/14
BW- 234
Run/Walk 30 minutes (2.1 miles total, ran 1 mile straight in 11:38)
Back Extensions- 3x12xBW
Adductor- 3x12x135
Leg Curls- 3x12x210
Leg Extensions- 3x12x130
Leg Press- 3x15xStack
6/12/14
BW- 234
Swim 300 yards in 20 minutes
Pullups- 11 reps
DB MP- 3x8x60’s
Arnold Press- 3x10x45’s
MP Machine- 3x12x165
Cable Upright Rows- 3x15x#14
Lateral Raise Machine- 3x20x110
Face Pulls- 2x20x#10
6/13/14
BW- 235
Spin Bike- 20 minutes
Rope Pushdowns- 3x8x#14
Rope Hammers- 3x8x#12
EZ Ext- 3x10x95
EZ Curls- 3x10x95
DB Tri Ext- 3x12x35’s
DB Curls- 3x12x35’s
One Arm Reverse Pushdowns- 3x15x#7
Preacher Machine- 3x15x75
Bar Pushdowns- 3x20x#12, #10, #10
Cable Curls- 3x20x#10, #8, #8
PM Cardio- Walk 20 minutes
6/14/14
BW- 234
Run/Walk 20 minutes total, 1 min run, 1 min walk
6/15/14
Short recreational bike ride
6/16/14
BW- ?
AM Conditioning: 30 Treadmill Hill Sprints 7 mph, 10% + 10 min LISS
CSR- 3x8xStack
One-Arm Cable Row- 3x10x#16
Inverted Rows- 3x12
Medium Grip Pulldowns- 3x15x150, 135, 135
V-Bar Pulldowns- 3x20x120
Calf Raises- 3x20x275
6/17/14
BW- 239
*I have set a goal for myself to bench at least 225x30 by my 30th birthday in October. This will be full range of motion, no bouncing, almost like a competition style without the pause.
AM Conditioning- Gauntlet 30 minutes
BB Bench- 225x28
Smith Incline- 3x10x135
DB Incline- 3x12x60’s
DB Flat- 3x15x60’s
Chest Press- 3x20x150
Situps- 3x20xBW
6/18/14
AM Conditioning: 30 Treadmill Hill Sprints 7 mph, 10% + 10 min LISS
6/19/14
AM Training:
Back Extensions- 3x12xBW
Adductor- 3x12x150
Leg Curls- 3x12x225
Leg Extensions- 3x15x135
Leg Press- 3x15xStack
PM Training:
DB MP- 3x8x65’s
Arnold Press- 3x10x50’s
MP Machine- 3x12x180
Cable Upright Rows- 3x15x#16
Lateral Raise Machine- 3x20x110
6/20/14
*I took an easier day because I’m feeling achy and tired.
Rope Pushdowns- 5x12x#10
Rope Hammer Curls- 5x12x#8
Reverse Pushdowns- 5x15x#12
Preacher Curl Machine- 5x15x60
Bar Pushdowns- 2x20x#10
Bar Cable Curls- 2x20x#8
Calf Raises- 2x20x275
6/23/14
*I will take a deload week and do only cardio. I’m going back to the Modified Warrior diet, in a cyclical low carb fashion.
Precor- 30 minutes
6/30/14
This past week I did not lift and I did 4 cardio sessions. I have still been lacking discipline in my diet but I didn’t blow it out too badly. Today I will (once again) try to cut out caffeine.
7/1/14
Chest Supported Row- 3x10x250
One-Arm Cable Row- 3x10x#13
Inverted Rows- 3x12
Medium Grip Pulldowns- 3x12x150
V-Bar Pulldowns- 3x15x135
Bent Over Cable Rows- 3x15x#12, #14, #16
DB Shrugs- 3x20x100’s
Stretch and Foam Roll
7/2/14
BW- 236
Back Extensions- 3x10
Adductor- 3x10x135
Leg Curls- 3x10x195
Leg Extensions- 3x10x110
Goblet Box Squats- 3x10x53
KB Swings- 3x10x53
*Skipped Leg Press because I think it has been irritating my back.
Stretch and Foam Roll
7/3/14
BW- 236
AM Session:
Band Assisted Dips- 5x20
Fat Man Pushups- 1x30
Standing Band Abs- 2x10
Kneeling Band Abs- 2x15
Stretch and Foam Roll
PM Session:
Rope Pushdowns- 5x10x#12
Rope Hammers- 5x10x#10
Bar Pushdowns- 5x12x#10
Bar Cable Curls- 5x12x#8
7/4/14
Walked the Watermelon Classic 5k in 41:25 and got first place in my category.
7/5/14
Rest
7/6/14
Rest