SB - Loose Push/Pull - Aug 17

Quick and dirty in the 82 degree AM on a day that's going to be 106 in the PM.

4 rounds, .45 on, .45 off
GtO @ 115 x6/7/8/no count
Pendlay row @ same x11

This really opened up my shoulder girdle. I'm sore BTW from Squats and A-frame two days ago.

6.5 hours, 2230/0500. 14 minutes. PE: 6.

Cals recap: 503 cals under for the week, at 2183/day. I intend to eat more this SB.
Average macros: F 103g 43%, C 171g 31%, P 143g 26%. 

HT Comp - Squat Reps n' PushPull - Assessment - June 29

What? 102 degrees and muggy today. Up too early to get 'er done, so it's get under the hot bar or nothing at all.

Oly Squat, deeps, in .30 on 2:00
@ 135#
x10/11/12/13/14/15
12 mins.

- 3 mins -

5 rounds, HT timer
Pull up x Max reps
Press @ 135# x6/7/8/6/6
... one more Pull up round
14 mins.

7 hours - 2100/0400. 30 minutes total. PE: 8. 224/14.
Week Ave: P 125g/22%, C 197g/35%, F 108g/43%. 127 cal over the weekly budget (2161/day).

One month on this HT Comp cutting cycle, numbers are pretty good. Best numbers in a long while, actually. Weight hasn't really changed so to speak, but 1.5" off the midsection means that the calorie restriction is burning fat. I'm not working hard, most weeks are 1 on, 1 off because of my work schedule. 

Push Pull - Feb 2

6 rounds, HT timer
Press @ 95x12/115x10/135x6/x5/x4/115x8
Chins @ max reps (8-6)

8.5 hours - 2200/0630. 13 minutes total. PE: 7. 24 hours. 225/14.

Shmotel Push Pull - Nov 23

6 rounds, HT timer in .30 on 1.15
DB recline press @ 50's x15-12
Mixed grip pulls x4-3's
15 mins.

8 hours - 2230/0600. 15 minutes total. PE: 7. 24 hours. 

H PushPull n' Bike - July 1

buy in
3x max reps
Y-pulls (18-15)
FtB (7)
5 mins.

Bench
1 min RI, all day today
225x8/245x6/260x4/245x6/x6
11 mins.

Cable Iso HRow
10's @ 165/180////
9 mins.

Cash out
4 rounds
ez in/out curl @ 75 x10's - some pain in that right brachi
Straight bar push downs @ 180 x10-8
7 mins. 

PM
Ride to/from SoD at Tee Dub's. What was it - 108? Not so bad when in motion, but after I stopped, I simply bloomed sweat.
64 mins.

8.5 hours - 2130/0600. 99 minutes total. PE: 6. 24 hours. 224/14.
P334g/C123/F157 : 41/15/44%, 3342 total cal, 2131 net

Bonus Day PushPull - Nov 17

...on the HT timer, in .30 on 1.14
5x max reps (10-6) Press @ 125 

5x bent over row @ same (10-8)

... one more press x8.

8 hours - 2300/0730. 13 minutes total, PE: 5. 48 hours. 
P226g/C62/F71 : 50/14/71%, 1834 total cal

Bonus Day Press Pull - Jan 13

Roofing yesterday at Warren's, we'll call that exercise.

Today, just 4 easy rounds, in .30 on 1.15
Press @ 120#
Chins

...and three more rounds of pulls, for fun.

8.5 hours - 2130/0600. 13 minutes, PE: 6.