Yesterday I weighed the following:
6AM: 175.0
11PM: 190.2 (+15.2 pounds in 17 hours!)
I weighed 184.4 this morning. Good re-feed though. Lots of carbs. Kept protein and fat normal. Back on the cut today and nutrition was tight.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 217 | 51 | 25 | 1,297 |
| Calories | 869 | 204 | 223 | 1,296 | |
| Percent | 67% | 16% | 17% | ` |
Mon 5/20: GBR Upper
Workout: (Fitness First)
(85#DBBench)6,6,6,8 Great
(135#T-bar)6,6,6,8 V. Good
(115#OHP)5,5,5,7 Great!
(Pullups)4x8
(70#IsoInc)3x10
(100#IsoRow)3x10+45x10DS
(135#CGBP)10,8
(90#RearDelt)3x10
(45#HammerCurl)2x10
46mins + 15 w/u + 8 c/d = 69 mins total
Bench was feeling pretty heavy and I'm surprised I was able to get 8 reps on the last set, but very happy with it! I started out w/ seated rows, but switched to t-bar (not sure why, just felt like pulling heavy I guess) and it felt really good.(15mins)
OHP was similar to bench in that 5 reps didn't feel real light, but I was able to get 7 reps on the last set. Very good. Pullups were good, but last set I had to work pretty hard the last couple of reps.(12/27mins)
Incline was good, as were iso rows. On the drop set I really held and squeezed my back at contraction.(9/36mins)
I finished up with CGBP which was good, but only did 2 sets because I wanted to squeeze in some quick bi work as well. Rear delts were OK.(10/46mins)
Good WO. Very pleased with last sets of bench, OHP and pullups.
Nutrition:
I weighed 179.2 this morning. Another good, fairly tight, cutting nutrition day. I'll cut this week and then after Memorial Day weekend probably go to around maintenance, cycling carbs/cals on WO days.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 238 | 72 | 32 | 1,532 |
| Calories | 953 | 289 | 285 | 1,527 | |
| Percent | 62% | 19% | 19% | ` |
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