(225#RDL)4x8
(100#LegPress)4x20
(155#SLDL)3x15
(35#GHR)2x12
(65#Shrugs)3x10
(65#Crunch)25/+7,7,7
4-minute Plank
40mins
Warmed up with 135x10 for RDL. I only had 3 sets penciled in for the WO, but it felt good to be doing dead lifts again so I did 4 sets. When warming up I tried some leg/quad extensions and even with very light weight, it was really painful, so I scratched them off. I can't do squats, but was able to do fairly light leg press with high reps. I supersetted that with Stiff Leg Dead Lifts.
I had GHR's written in, and w/o being able to do much quad work, didn't know what else to do, so I stuck with GHR, but only did 2 sets. That's 3 ham-dominant exercises, so not a balanced WO. Did shrugs and crunches which were both pretty good and had a few mins left in my time budgeted so I decided to do a plank. I haven't done planks in a couple months, so I was curious how this would go. I held the plank for 4 minutes. Pretty good for not having done any in a long time.
Decent WO. Just not the same w/o being able to do squats or heavier leg press. Better than nothing, and my shoulders needed another day off today.
Nutrition:
I weighed 186.8 this morning. My "mini-refeed" did not go well. It turned into a fairly large re-feed with the kids. Oh well, back to work...
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 200 | 147 | 34 | 1,663 |
| Calories | 800 | 589 | 306 | 1,695 | |
| Percent | 47% | 35% | 18% | ` |
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