"TLFC" exercise and accountability support!

Cardio:n/a

Strength: Workout A
Bench Press - 3 sets, 180 x 8
Barbell Row - 4 sets, 145 x 8
Pull Up - 3 sets, +50 x 5
Barbell Curls - 4 sets, 65 x 12

Assessment: Went to the dentist yesterday afternoon and was ravenous when I got home so I had an apple w/ peanut butter and nutella around 3:30pm which pushed my calories higher than initially expected for the day. Still weighed less this morning, down to 172.6 lbs, which made me happy, down from a recent high of 179 on 5/20. Had to cut the whole workout short again this morning. Unfortunately, upping the rep weight to 180 after the heavy day Saturday at 235 has my left pec a little worse for wear where I strained and/or tore it last fall. Thinking it's due for a deload week or even taking a few days off from lifting entirely. I have a busy first half of next week so perhaps a hiatus after tomorrow's leg-focused workout until late next week would be beneficial. I'll actually make myself use the rowing machine if I'm not taking time to lift.

Hope all had a good weekend. Back at it after taking it easy last week, did a lighter weight, full-body dumbbell workout Monday/Thursday/Saturday. Got some new mats for my workout area over the weekend, think they're going to work a lot better than the foam puzzle-piece mats I had been using. Actually got out of bed promptly this morning.

Cardio: n/a

Strength: Workout A
Lateral Raises 4 sets, 17.5s x 12
DB Chest Flys 4 sets, 17.5s x 12
Bench Press 4 sets, 180 x 8
Barbell Row 4 sets, 140 x 8
DB Incline Press 4 sets, 40s x8
Pull Up 4 sets, +45 x 8
Knee Raises 4 sets, x 8
Barbell Curls 4 sets, 65 x 12


Assessment: Was under 172 lbs on the scale yesterday morning, cookout with in-laws resulted in somewhat of a refeed day. Back up to 173 this morning but expect that to come back off as water quickly.

Going to play catch-up on my posting. Didn't post Tuesday as I worked out in the afternoon, somewhat busy yesterday.

Strength:
7/3 - Workout B (Lower body emphasis)
Squats - 225 x 5 warmup set, 3 sets 320 x 3
Deadlift - 225 x 3 warmup set, 3 sets 325 x 1
Rear Delt Flys - 4 sets 40 x 8
Overhead Press - 4 sets, 115 x 8
Barbell Curls - 3 sets, 85 x 8

7/4 - Workout A
Lateral Raises 4 sets, 17.5s x 12
DB Chest Flys 4 sets, 17.5s x 12
Bench Press 4 sets, 180 x 8
Barbell Row 4 sets, 140 x 8
DB Incline Press 4 sets, 40s x8
Pull Up 4 sets, +45 x 8
Knee Raises 4 sets, x 8
Barbell Curls 4 sets, 65 x 12

7/5 (planned for this afternoon)
7/3 - Workout B (Lower body emphasis)
Squats - 225 x 5 warmup set, 3 sets 320 x 3
Deadlift - 225 x 3 warmup set, 3 sets 325 x 1
Rear Delt Flys - 4 sets 40 x 8
Overhead Press - 4 sets, 115 x 8
Barbell Curls - 3 sets, 85 x 8

Assessment: Intake has been too high this week, especially yesterday. No reason I can't have a solid day today and make up for yesterday's surplus some. Should be able to at least keep my weight flat this week, would like to cut down another 5-6 lbs, which should put me in a good spot to start a very lean bulk I can coast on for a while. However, that's proving a task easier said than done.

Standard Tuesday for me. Going out to a Mexican place for dinner with friends tonight.

Cardio: I should really hit the rower when I get home from work before dinner but I know me and it's just not likely to happen.

Strength: Hypertrophy B - Lower Body focus
Squats 135 x 5 warmup set, 3 sets 255 x 6
Rear Delt Flys 4 sets 40s x 8
Deadlift 135 x 3 warmup set, 3 sets 255 x 3
Overhead Press 4 sets 120 x 8
Hanging Knee Raises 4 sets x 15
EZ Bar Curls 4 sets 80 x 8

Assessment: Under 2000 calories on the day, most on-plan day in a while. Average calories have been creeping up over the last few weeks, trying to get it back down. Going to be a little difficult as I've got events/dinner out planned every night through Saturday.

Hump day already!

Strength: Power A - Upper focus - first go around with this tweak adjusting the rep ranges closer to the PHUL template. Needed to have gotten out of bed earlier but was out later than usual last night.

Lateral Raises 4 sets, 17.5 x 12
DB Chest Flys 4 sets, 17.5 x 12
Bench Press 135 x 5 warmup set, 3 sets, 230 x 3
Barbell Row 135 x 5 warmup set, 3 sets, 185 x 4, 3, 3
DB Incline Press 25s x 5 warmup, 2 sets, 52.5 x 3, 6
Pull Up +45 x 5 warmup, 2 sets, +90 x 2
Barbell Curls 80 x 5 warmup, 2 sets, 105 x 3, 6

Running short on time I cut out a set of the last three but tried to push the reps further. I need to adjust the weight on pull ups, +90 is a little much but was easy plate math. Thinking I might be able to bump curls up a little more since I was able to eek out more reps than I thought. Conversely, 230 on bench felt extra heavy and hitting three reps was a bit of a grind.

Assessment: Delicious Fajita Quesadilla from the local Mexican place last night, probably way more than the 675 calories for the generic log entry I found but the scale didn't spike as much as I thought it would this morning. Getting wined/dined for work today, being taken to a wings place for lunch by a vendor and ribs place for dinner by one of our contractors in town for all-day meetings tomorrow.