Monday, April 20, 2015

Sun 4/19 - Full Body & Refeed

Workout: LA Fitness
(80#Inc)10,9,8,60x10P Very good
(65#IsoShldr)11,10,8 Great
(190#Fly)12,11,11 Weight bump

90 + 10 = 100 mins

Incline was really good. Needed an assist on last rep of 3rd set, but only on my R side. Left side went up fine. Really pleased this hasn't fallen off at all 2 weeks into cut. Supersetted with seated rows. Bumped weight on first set and it was heavy. Dropped back for last 2 sets.  Next we supersetted leg press and cable crunches. Sarah used the plate loaded leg press, I used the machine. It's too much of a pain to add/remove a bunch of plates to share the leg press. The machine isn't bad though. Bumped weight on crunches.

Next we supersetted iso shoulder press with pulldowns. I got more reps than ever on shoulder press and added 2 reps on pulldowns. WO going great. Next we supersetted fly's with leg curls. I bumped the weight on fly's and they felt great so we did 3 sets.  Then we supersetted incline curls with the plate loaded dip machine for 2 sets each. Followed that with rope extensions and reverse crunches. Rope extensions felt real heavy after the dip machine so I dropped weight twice.

Next we supersetted 2 sets of seal rows and pullovers.  Finished up with some hammer curls and lateral delt raises (machine). Great WO. Probably too many exercises, but big refeed after this WO, so we kind of threw the kitchen sink at it after the main movements. Wise? IDK, but it was a hell of a WO. :)

I weighed 180.2 this morning. Up about a pound from yesterday depsite a large deficit. Refeed today of about 3,800 cals & ~600 grams of carbs.

Prot Carb Fat Cal
TOTALS: Grams 209 593 65       3,761
  Calories 837 2370 585       3,792
  Percent 22% 63% 15% `

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