Nutrition:
I weighed 176.8 again this morning. I was shocked my weight didn't jump at all from yesterday's re-feed. I finally did a decent re-feed and didn't go overboard for once. Nice! Good nutrition day:
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 243 | 111 | 34 | 1,721 |
| Calories | 973 | 442 | 307 | 1,722 | |
| Percent | 56% | 26% | 18% | ` |
Mon 4/29: Full Body Stripped Down Hypertrophy
Workout: (Fitness First)
Group1
(HackSquat)4PL3x8,6PL2x6
(80#DBBench)5x5
(Pullups)5x6
23mins
Group2
(255#SLDL)5x5
(105#OHP)5,5,5,5,6
(135#T-Bar)5x5
25/48mins
Add-ons
(55#IsoIncline)11,11,10
(165#CableCrunch)3x12
6/54mins
54 + 15 w/u + 10 c/d = 79mins total
I decided to switch to a full body routine today, so I dusted off the Full Body Stripped Down Hypertrophy routine I used last fall. I made great progress on this routine back then. As written, the routine is a mix of 5x5 and 4x10 done 5-times a week, but I basically did everything heavy today. I know I won't be adding any muscle on the cut so I kept things heavy in hopes of holding onto as much muscle mass as I can during this cut. I also wanted to switch things up a bit and this is a great balanced routine. I probably did too much volume for being on a cut and might adjust downward a bit adjust going forward.
GROUP1: Hack squats were really good and I bumped up the weight from the last WO for the last 2 sets. Worked pretty hard on the last 3 sets. I'll have to look at the machine and figure out what happens if I fail on a weight. I don't want to get stuck under this thing! Fairly short rests.(9mins)
I warmed up on BB bench w/ 135#s and even at that light weight it REALLY hurt my elbows (they are in bad shape), so instead of bumping the weight here, I switched to 80#DB's. I thought 5x5 would be easily doable, but it was harder than I thought and I actually failed on the last rep. Not thrilled about that. Pullups were good, but due to elbows, I didn't push reps or go near failure.(14/23mins)
GROUP2: I stayed "heavy" with SLDL and 5x5 was pretty good. I'd been doing 3-4x8.(11/34mins)
Overhead press was really good and I got a 6th rep on last set. T-bar was good, but felt heavy and bothered my right elbow quite a bit.(14/48mins)
ADD-ONS: I had some bi/tri accessory work written in, but didn't feel like chest had gotten enough work, so I did iso-inlince and that felt really good. I combo'd that with heavy cable crunches.
Really good FB workout and now I remember why I liked this routine setup so much. It's a really tough WO, but really balanced, hits everything with pretty much all compound movements. Not a lot of fluff here.
Nutrition:
I weighed 176.6 this morning. Good. Yet another tight nutrition day w/ plenty of protein.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 252 | 71 | 28 | 1,531 |
| Calories | 1008 | 283 | 250 | 1,542 | |
| Percent | 65% | 18% | 16% | ` |
No comments:
Post a Comment