Sat 6/21 - Upper

Thu 6/19 - Rest
I weighed 175.0

		Prot	Carb	Fat	Cal
TOTALS:	Grams	212	91	37	1,560
	Calories	848	366	331	1,544
	Percent	55%	24%	21%	`

Fri 6/20 - Rest
I weighed 174.6

		Prot	Carb	Fat	Cal
TOTALS:	Grams	208	103	21	1,436
	Calories	831	410	192	1,433
	Percent	58%	29%	13%	`

Sat 6/21 - Upper
Workout: LA Fitness
(DBInc)85x8,8,6,75x8,8,55x10,10
(185#SmBOR)2x10
(80#SeatRow)2x8
(IsoShldr)65x8,55x8,8
(PullDn)220x8,205x8,175x10
(235#Fly)10,9,7
(190#RevPullDn)3x10
(Crunch)12/12,10/10,15,12
(165#RevGripDec)9,7,145x9
(95#BBCurl)2x6
(35#Curl)10,10+10
(35#RopePushDn)3x15
(10#R/LDelt)2x10/10
(35#FacePull)2x12
103 + 13 w/u = 116mins

Sarah and I finally got a chance to work out together this morning. Decided to split this weekend into upper/lower rather than back-to-back full body as I've been doing. This meant "heavy" day today after week of dieting. Last bunch of weekends have been depletion Sat, refeed, then heavy on Sun.

Incline was fairly good. Top-end strength still pretty good, but I think being fairly depleted sapped strength quickly and reps started dropping after some heavy work. First 2 sets of heavy fly's were good. 3rd set, I got 6, dropped weight 20#'s, nothing. 20 more, nothing. Dropped a total of 60#'s to finish off a set of 10 reps. Chest was done. Pulldowns were good.

Reverse grip decline was better than expected. I do these w/ a fairly narrow reverse grip. The reverse grip allows me to do it and save my shoulders. Hadn't done these in a couple of weeks because I haven't had a spotter and I still don't feel completely comfortable doing them alone w/ the reverse grip. Supersetted decline with 2 heavy sets of barbell curls. Finished WO w/ some arm and delt work.  Time to eat.

Nutrition:
I weighed 173.0 this morning. Refeed day toady. Will shoot for 180-200g/prot, 500-600g/carb, <50g/fat, ~3,500 calories.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	200	461	44	3,052
	Calories	801	1843	396	3,040
	Percent	26%	61%	13%	`

Update: Actual carbs ended up being a little lower for a variety of reasons. To hit target, I would've had to eat a ton right before bed and didn't want to do that. Turned out to be my best refeed ever based on results Sunday AM.