I weighed 182.6 this morning. Went a little overboard on refeed. Gotta quit doing that...damnit. Tight nutrition day to get back on track.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 200 | 107 | 18 | 1,401 |
| Calories | 800 | 428 | 160 | 1,388 | |
| Percent | 58% | 31% | 12% | ` |
Tue 5/13 - Upper
Workout: LA Fitness
(75#Inc)10,10,9 - long paused reps
(175#PullDn)2x10,150x10,10
(115#OHP)3x7 - good
(30#ArnoldPress)2x12 - liked these after OHP
(80#SeatRow)10,10,8
(145#RevDec)2x10
(205#Fly)12,11
(100#RDeltFly)2x15
(40#DBCurl)12,10
(35#Crunch)14,12,10
(35#Rope)2x15
76 + 10 w/u = 86 mins
Still feeling a little beat up from the weekend WO's, especially the heavy one on Sunday. So, decided to go a little lighter today and keep volume manageable. Also decided not to do any leg work. My legs are still feeling it (especially hams) from paused squats this weekend.
Incline was good...what I wanted. All reps were paused. Worked hard & felt good. Pulldowns felt heavy even with the lighter weight. Two sets overhand wide grip and 2 underhand narrow grip (as has been the MO lately). OHP was good tonight and since both seated row machines were taken, Sarah and I did 2 sets of Arnold presses. These felt real light at first, but I was working hard toward the end of both sets.
Seated row machine opened up. These felt heavy despite the lower than usual weight. It's interesting that my chest is "sore" from the heavy work, but my back isn't. But, I can tell my back was really fatigued from Sunday's WO. Reverse grip decline was OK, but less reps than last couple of WO's.
Chest fly's were ok and we hit rear delt fly's right after. Finished up with curls, abs and a few rope pushdowns for tri's.
Nutrition:
I weighed 179.6 this morning. Good nutrition day. Ate carbs (apple, brown rice) post WO.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 215 | 184 | 21 | 1,785 |
| Calories | 862 | 735 | 191 | 1,788 | |
| Percent | 48% | 41% | 11% | ` |
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