Workout: (Fitness First)
(135#BBInc)3x12
(80#DBInc)x6
(115#T-bar)3x10
(LegPress)6PLx10,10,12
(205#SLDL)3x10
(60#DBBench)12,10
(Pullups)10,9
(90#LegExt)3x12
(75#LegCurl)3x12
(140#TriPushDn)2x12
(40#Curl)2x10
(180#Crunch)2x10
(KneeCrunch)2x15
(90#RDelt)3x10
(20#LDelt)2x10
(35#FDelt)2x10
65mins + 10 w/u + 5 c/d = 80mins
Last WO on the cut and begin carb re-feed after the WO. This WO is brutal because it's full body tension that creates a ton of fatigue. It also causes glycogen depletion from a body that's already very depleted due to cutting w/ very few carbs. This is also a fairly long WO.
Incline was good, but definitely had to work harder than last WO for same reps w/ same weight. T-bar was good. I threw in 1 set of DB incline just to see where my strength was. 6 reps w/ 80#DB's seemed about right. I was getting 7/8 reps on the 3rd set and this was my 4th set.(15mins). Leg press was good as was SLDL. No heavy deadlifting today, but this press/SLDL combo is brutal.(15/30mins).
DB bench was good but 2nd set got heavy quickly. Tried to keep reps nice and slow/controlled. Pullups were decent but couldn't get 2x10.(7/37mins). I hadn't done leg curl/extension in quite a while. Legs were really burning after these and hamstrings were cramping. Good thing legs are done at this point in the WO.(8/45mins). Curls were really tough on the 2nd set and I had to switch to alternating arms after 6 or 7 reps. Tri pushdowns were ok.(5/50mins). Ab work was decent (7/57mins) and I finished off with a triple set of delt work (8/65mins).
Happy with this WO and happy to be done w/ the cut.
Nutrition:
I weighed 173.0 this morning. By calculations, I got down to 9.2% BF:
Weight 173.0
BF% 9.2%
Fat Mass 16.0
Lean Body Mass 157.0
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