(185#BOR)4x8 Very good
(190#PullDn)3x8 Good
(Dec_Crunch)3x20
(150#RevPull)2x10
(75#BBCurl)2x11
(10#RDelt)2x10
(65#SeatRow)3x10
(Plank)2x2min
(30#Curl)2x13
(25#RDelt)2x8
54 mins + 8 w/u = 62 mins
Worked out solo again this morning. Today was just a pull day instead of legs and pull. I'm saving some leg work for tomorrow with push day before re-feed. I did my normal shoulder mobility stuff for warmup and also did a quick set of 10 BW pullups. Felt super easy. BOR was good. Did full stop reps and thought about adding weight, but didn't. I supersetted heavy pulldowns with crunches on the decline bench and followed that with some lighter reverse grip pulldowns.
I bumped the weight on barbell curls today and still stayed in rep range I wanted and just did 2 sets supersetted with light rear delt fly's. Seated rows felt good and I held for a 1-2 count at contraction. Supersetted these with planks. Finished up with some light DB curls on an incline supersetted with "heavy" rear delt fly's.
Great WO. Had a lot more energy than I thought I might after dropping close to 7 pounds this week. Most of that's water, but definitely looking/feeling leaner already. Hope I didn't go overboard this week with deficit before running a CAT1 RFL cycle starting Monday.
Nutrition:
I weighed 180.2 this morning. I was 187 on Monday. Dropping nicely. Will re-feed tomorrow before jumping into RFL on Monday.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 239 | 209 | 22 | 1,965 |
| Calories | 954 | 834 | 194 | 1,982 | |
| Percent | 48% | 42% | 10% | ` |
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