I keep forgetting to post my WOs. I did WO the last couple of days, though. Here's today:

Week 9, Day 5
Weight: 208.6 Woohoo! Cut goal completely met, 3 days early!

Back Squats
BW, 5
Bar only (15 lbs), 5
25 lbs, 5
35 lbs, 2x5

Close Grip Pull Down
4 plates, 5
5 plates, 5
6 plates, 2x5

OH Press
Bar only, 5
watch videos for form
Bar only, 5

Arnies
15 lbs, 5
20 lbs, 3x5

Side Lat Raises
8 lbs, 5
10 lbs, 5
15 lbs, attempt

Time: 52 minutes

A good WO. I wore shoes with the squats and that made a tremendous difference. I was actually able to squat with the bar on my back.

Weight is back to where it was when I fell off the wagon in 2005. Finally! So now, I'm going to take a diet maintenance break through the end of the year. I'll increase cals for the next few days and start switching over to higher volume work for the WOs. I'm also going to take this time to practice some more advanced exercises, like deadlifts. Not sure what else I'll try, but it should be fun for the next 3 weeks or so. I'm not exactly sure what my maintenance cals are, but somewhere between 2100-2400 is my guess. I'm looking forward to finding out!

Maintenance - Week 1, Day 2
Weight 210.4

BB Rows
65 lbs, 10
75 lbs, 2x8
65 lbs, 10

T-Bar Rows
75 lbs, 12
85 lbs, 12

Assisted Seated Pull Ups
BW minus leg assistance, 5

Incline Bench Press
45 lbs, 10
50 lbs, 2x10

DB Flyes
8 lbs, 2x10

Time: 46 minutes

Ok, so the higher reps kicked my butt... well, actually kicked my arms. I was planning to do a bit more than this, but my arms were feeling it. On the BB bent over Rows, after the first 6 reps, I switched to a supine grip and that seemed to help with the wrist problems. But, by the time I finished the sets, my forearms were worn out. I assume it's because of the grip change... Also, the 75 lbs was a bit too heavy to get in 10 reps.

I tried something new. I've been trying to think of a way to do some pull up work. I know I can't do full BW yet, so tried using the top of my gym, sitting, facing backwards and just pulling myself up from the seat using my legs as little as possible. It would probably work as an extra exercise, but since there is no way to measure, it's probably not something I can easily track. It's not critical for me to do this yet, but I really need to do more back work since I'm pretty sure I'm out of balance with it.

Maintenance - Week 1, Day 3
Weight: 209.8

Arnies
15 lbs, 10
18 lbs, 2x8

Assisted Bench Dip
BW, 8

Side Lat Raises
8 lbs, 8
10 lbs, 2x8

OH Press
15 lbs, 5
20 lbs, 5

Lat Pull Down
4 plates, 10
5 plates, 2x10

Time: 39 minutes

I managed to get a WO in at lunchtime. I tried bench dips for the first time... instead of legs straight out, though, I bent them at the knees and allowed a little bit of weight on them. First time out I figured I'd rather be safe than sorry. I'll work up to having the legs out as I gain more confidence & strength. I really need to find some add'l vertical pull work for UB. I was going to include RDLs or DLs here, but didn't have the time to focus on them today. I really don't like working out in the middle of my workday since I feel rushed.

Maintenance - Week 2, Day 3
Weight 212.6

Back Squats
15 lbs, 8
25 lbs, 8
35 lbs, 8
40 lbs, 6 PR

RDLs
75 lbs, 8
95 lbs, 8
105 lbs, 8

BB Step Ups
45 lbs, 10

Incline Bench Sit Ups
BW, 12

Planks
2x20 seconds

Time: 46 minutes

An ok WO today. I was sorta testing the waters to see how it would go doing squats and RDLs in the same WO, which is what I want to do in January. The jury is still out. I think it might be ok, though, if I was doing lower reps.

I used the bar for the step ups... which was ok til I went to push it up to get it off my shoulders. My arms are still helping to hold it up since my back isn't big enough yet. I think I better go back to using DBs. If it was heavier, I'd still been there trying to figure out how to do it.

Threw in some ab work. Tried doing sit ups on the incline bench. I could do these, but just don't feel like they would do enough. And I can't decline or even do them flat due to the ear issue. So that leaves me with planks.... which they do work my abs hard, so those will be ok to use.

Maintenance - Week 2, Day 4
Weight 211.0

BB Rows
65 lbs, 8
85 lbs, 2x8

CGBP
35 lbs, 8
40 lbs, 8 PR
45 lbs, 6 PR

DB Flies
8 lbs, 8
10 lbs, 8
12 lbs, 8

Time: 34 minutes

A good WO today. I got a late start, so had to cut it short. Doing this and the WO last night is making me rethink my plan for January. I don't think I'm going to like just doing just 2 WO routines. I really like 3 or 4 splits better. I'll have to ponder on that a bit more.

Have no clue why weight dropped today. I think it was water, though, so no concerns yet with maintaining. I actually expected it to go up today. Go figure!

I keep forgetting to log my WOs. This was from Thursday...
Maintenance - Week 2, Day 6
Weight 212.4

Back Squats
25 lbs, 8
35 lbs, 8
45 lbs, 8
50 lbs, 6 PR

Triceps Dips
BW, 2x8

BB OHP
25 lbs, 8
35 lbs, 8
45 lbs, 7 PR

Assisted Split Squats
BW, 8

Time: 38 minutes

A good WO. I think the timing on this will be perfect for the workday mornings.

This is from yesterday. My ISP was down all day. Ugh.
Weight 212.2

Back Squats
35 lbs, 8

Box Squats
35 lbs, 8
40 lbs, 5

Assisted Split Squats
BW, 8

Lat raises
8 lbs, 2x8
10 lbs, 8

BB OHP
35 lbs, 8
40 lbs, 8

DB OHP
20 lbs, 5

DB Rear Delt Row
15 lbs, 8
20 lbs, 8

Single DB Overhead Squat
5lbs/10lbs, 1

Time: 46 minutes

Weight 211.8

BB Rows
65 lbs, 5
85 lbs, 5
95 lbs, 5
100 lbs, 5 PR

Low Pulley Rows
4 plates, 5
5 plates, 5

Incline CG Bench Press
35 lbs, 5
40 lbs, 5
45 lbs, 5
50 lbs, 5

DB Fly
10 lbs, 5
15 lbs, 5

Time: 44 minutes

An ok WO. This was the WO last time that made my shoulder flare up. Of course last time, I added a few things at the end... so I kept it small and to the point... hoping that keeps the shoulder issue to a minimum. I like doing more on the weekends, though.

Sweet freakin' BB Row PR! That's some heavy stuff.

Why do you do CGBP on an incline? Did you see that at t-nation? I've only ever seen then done flat. Did it hit your tri's better? I did flat CGBP's the other day, and felt nada the next day.

This was yesterday's WO:

Weight 212.0, 126.5 lbs LM, 85.5 lbs FM, 40.3% BF

RDLs
65 lbs, 5
85 lbs, 5
115 lbs, 5
125 lbs, attempt

Close Grip Lat Pulldowns
3 plates, 5
4 plates, 5

Single Arm Lat Pulldowns
3 plates, 5
4 plates, 5

DB Pullovers
8 lbs, 5
10 lbs, 5
15 lbs, 5

Seated Calf Raises
25 lbs, 10
50 lbs, 10

Time: 46 minutes

Thanks Dane. I don't like to lay flat with my inner ear issue. I don't really feel much in the tris either with the CGBP, but I do feel something. They just aren't firing as much as something like triceps extensions would do. I just don't like using the bigger DBs on triceps extensions... I probably should throw them in now and again since I know they really work the tris.

Finally getting back to working out after taking DD back to college.

RDLs
65 lbs, 6
85 lbs, 6
95 lbs, 6

Wide Grip Lat Pulldowns
3 plates, 6
4 plates, 6
5 plates, 6

DB Pullovers
8 lbs, 6
10 lbs, 6
15 lbs, 6

Fat Woman Pullups
10 seconds, 6

Just an easy WO today. Still feeling the shoulder problems, so going easy on this WO.

Good explanation! Have you seen the elbows out extensions that Espi posted in her BLC log? They supposedly hit tri's well--eventually I'll give 'em a go.

Not yet. Haven't been able to keep up with all the logs these last few days.

Front Squats, ATF
bar (15 lbs), 5

Goblet Squats, ATF
33 lbs, 5
43 lbs, 5 PR for going ATF

OHP
35 lbs, 5
55 lbs, 5
60 lbs, 2x3 PR

BB Rows
65 lbs, 5
90 lbs, 5
105 lbs, 2x3

Incline Bench Press
45 lbs, 5
55 lbs, 5
65 lbs, 3, 2 PR

Lots of stretches

Time: 56 minutes

Yesterday's WO:

Squats
35 lbs, 5 (wasn't working tonight, so skipped)

RDLs
65 lbs, 5
90 lbs, 5
115 lbs, 5
125 lbs, 5

Lat Pulldowns
4 plates, 8
5 plates, 2x8

OHP
35 lbs, 5
55 lbs, 2x5

BB Rows
75 lbs, 5
100 lbs, 5

Incline Bench Press/Shoulder Raise
45 lbs, 5/5
55 lbs, 5/5
60 lbs, 4/5

Knee Push Up Plus
BW, 2x5

Time: 60 minutes

Well, I was trying FBWOs which I haven't done much of. I don't think I can do them on a M-W-F schedule. I need more recovery time than that. I had done my normal RDL WO on Tuesday, so when I tried the FBWO on Weds, I just skipped those. So RDLs were great tonight with 2 days recovery in between, but squats were just not in the groove. I also couldn't go on up with the rows. So, if I do FBWOs I would only get 2 in per week and I just don't think that's enough movement for me. I need to do something routinely at least every other day just to get in some moving/calorie burning.

I tried a couple of new things tonight. Did 1 set of the bench press then immediately did the shoulder raises. These were kind of odd and I'm not sure if I did them right or not. I'll have to go back and watch a video again. The movement is just so short, it's hard to tell.

I also tried the plus part of the push up... where you just keep your arms straight and push up with the shoulders. Both of these are supposed to work on the serratus anterior.