Thu 4/24 - Upper

Wed was a rest day. Cals were 1,556.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	224	128	17	1,556
	Calories	894	512	152	1,559
	Percent	57%	33%	10%	`

Workout: LA Fitness
(85#DBInc)8,8,75x8,8,50x12,11
(88#SeatRow)3x8
(175#Fly)2x10
(190#PullDn)2x8
(150#RevPUllDn)2x10
(135#RevDecline)10,8,8
(75#BBCurl)2x12
(10#RDelt)2x10
(75#OHTri)12,9
(25#PushDn)3x12
(30#HammerCurl)2x12
(20#LDelt)2x10
(100#Crunch)15,12
73min + 12 w/u = 85minutes

Worked out solo tonight and was able to go the gym a little bit earlier before it got crowded. I missed having a partner, but it was also really nice not having to wait for equipment or move things around in the WO for what equipment is available.  My R shoulder has been pretty bad last couple of days so I decided tonight that I would try to get 1 or 2 heavy sets of pressing and back off. First set was really good and very little pain, so I did a 2nd. I was tempted to do a 3rd (of course I was!), but stuck to the plan and dropped weight. At 75#'s, I really tried to not go below parallel and pause at the bottom. For the 50#'s I increased the angle of the incline. These felt really light at first, but got tough with the high reps and strict pauses. This combo of heavy/light/paused felt great.

Seated rows felt really good again. I feel the contraction (and pump) in my back a lot more than heavy BOR. Can't get too far away from BOR though. I wanted another chest movement, so I did fly's and went heavier than normal. It just felt good/light. Pulldowns felt heavy, but good. I went light on decline and it didn't bother my shoulder too bad so I did 3 sets and didn't get close to failure. These were reverse grip, and fairly narrow. Seems to be mostly a triceps exercise with a little chest.

Finished the WO with some direct bi/tri and delt work and then heavy crunches on the pulldown w/ a rope.

Awesome WO! Some great work and strategy seemed to work to keep stress off shoulders. I think the 3rd heavy set where I end up grinding for the last reps is really what does me in.  Go figure, right? :)

Nutrition:
I weighed 178.4 this morning. Feeling good, and in a fairly large deficit, but much more manageable than RFL.  Keeping 150-185 grams carbs in and protein isn't quite as high as on RFL.  So, scale won't drop as dramatically due to water loss, but fat should still come off at a fairly good rate.  But, I've got to commit for a much longer time and make sure I structure in refeeds and free meals. I'll have to refeed to some extent this weekend on the retreat, but hopefully it won't get too out of control. I don't want to be back at square one on Monday.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	185	13	1,799
	Calories	955	738	118	1,812
	Percent	53%	41%	7%	`