Tuesday, May 6, 2014

Tue 5/6 - Upper

Mon 5/5 - Rest
I weighed 181.0 after a small refeed on Saturday.



Prot Carb Fat Cal
TOTALS: Grams 201 138 20  1,547
  Calories 804 554 178  1,535
  Percent 52% 36% 12% `
Tue 5/6 - Upper
Workout: LA Fitness
(85#Inc)9,9,6,70x7,65x7
(88#SeatRow)3x10,65x10
(115#OHP)7,7,6
(205#Fly)10,10,8
(190#PullDn)2x8,150x10,10
(145#RevDecline)13,10
(73#PushDn)2x10
(10#RDelt)2x12
(25#DecCrunch)15,15,12
(40#DBCurl)10,9
72 + 12 w/u = 84 mins

I was a little disappointed in incline, but only in that I was shooting for 9,9,8. I needed an assist on the 2nd set and then I was shot. Short rests before the two back-off sets and these were lower reps than I wanted. I thought dropping to 65 would get me about 10 reps. Not on short rest I guess. I was disappointed at the time, but looking back this was some decent work, especially given where my calories were yesterday and pre-WO. I really shouldn't be doing 5 sets of incline on a cut. Do I think I'm going to grow on a caloric deficit or something? Doh! I should be doing 2+1, not 3+2.

Seated rows were tough. I was already feeling spent. I really had to use some body english to get sets of 10. I normally only do 8-9 reps here. I did a backoff set w/ better form to finish this off.  OHP was decent. Had to push press the last rep on on 3rd set. Fly's were good. R shoulder started getting bad here though. Pulldowns felt hard. Did 2 overhand and 2 underhand.  Losing energy fast.

First set of reverse grip decline was great, but I didn't have much left for the 2nd set. Finished up the WO with bi/tri/abs. Bumped weight on curls and felt good. Good WO. If I'm going to eat carbs on WO days around the WO, I've got to eat a little more pre-WO to fuel to effort.

Nutrition:

I weighed 179.0 this morning. Feeling pretty good, and leaner.



Prot Carb Fat Cal
TOTALS: Grams 232 213 20  1,949
  Calories 928 853 181  1,961
  Percent 47% 43% 9% `

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