Thursday, April 16, 2015

Thu 4/16 - Full Body

Wed 4/15 - Rest
Rest day. I weighed 181.0 yesterday and was very active despite no WO or cardio. Fitbit has seemed fairly accurate lately as far as calorie expenditure has gone and yesterday it had me at 3,685. I consumed 1,715 calories, so a big deficit.  Macros were:

Prot Carb Fat Cal
TOTALS: Grams 259 107 27       1,715
Calories 1036 426 244       1,706
Percent 61% 25% 14% `

Thu 4/16 - Full Body (I use that term lightly - not a lot of leg work here, but enough to get a stimulation)
Workout: LA Fitness

60 + 10 = 70 mins

I wasn't committed to going heavy on incline today, and wish I would've been. Started w/ 75#DB's and felt really good for 12 reps. Bumped to 80#DB's. 1st set was good and then kind of died on the 3rd. Dying on the 3rd set was kind of a trend w/ this WO. Top end strength was great, but just didn't have the energy for 3 hard sets. I supersetted incline with seated rows which were really good. I then did leg press/cable crunches to give upper body a rest. Leg press felt heavy.

I bumped up the weight on Iso Shoulder press and got 2 great sets, died on the 3rd. Supersetted with pulldowns that I bumped the weight also. 3 good sets. Next I supersetted rope extensions with incline curls. After 2 sets of rope extensions, I switched to pushdowns with lighter weight.  Next I supersetted leg curls for a bit of hamstring work (didn't have energy for SLDL) and fly's. Fly's were great. Finished up with some rear delt work.

Really good WO despite 3rd set troubles. During this hard cut I should only be doing 2-3 sets to maintain so struggling on 3rd sets isn't much of an issue, especially if I'm hitting these muscle groups 3x week.  

I weighed 180.4 this morning. Feeling good. After this weekend I'll move to a more moderate deficit. Probably around a 20% deficit rather than what is currently about a 50% deficit. Macros:

Prot Carb Fat Cal
TOTALS: Grams 250 141 30       1,842
  Calories 998 564 269       1,831
  Percent 55% 31% 15% `

No comments:

Post a Comment