Monday, April 13, 2015

Sun 4/12 - Full body & refeed

Workout: LA Fitness

82 + 8 w/u = 90 mins

Good WO. Got long, but pleased.  Shoulder press was good. I went for a rep or two I shouldn't have, but good effort. I bumped up the weight on seated rows and they were good. We supersetted press and row and did a back off set after 3 heavy sets for both. Next we did leg press and cable crunch combo and gave upper body a rest. 10 plates on the leg press felt good.  Next we did incline and pulldown combo. I was going to go lighter on incline since I went heavy 2 days ago, but decided to use 75#DB's. Felt good and got good controlled reps. Pulldowns were good.

Next we did Stiff Leg Dead Lift and reverse crunches. I didn't go too heavy on SLDL, but killed my hands holding the bar. I continue to have issues with my forearms, which also affects grip tremendously.  Next we did some biceps/triceps, then finished off the WO with some seal rows and fly's. 50# DB's felt heavy as heck for seal rows today. Fly's felt great again! Time to eat!

I weighed 182.0 this morning. Weight jumped up a bit for whatever reason. Refeed day! Sushi and other stuff. Will hit about 4,000 calories.  Refeed macros:

Prot Carb Fat Cal
TOTALS: Grams 223 630 69       4,033
  Calories 891 2519 623       4,033
  Percent 22% 62% 15% `

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