Thursday, April 30, 2015

Thu 4/30 - Full Body

Wed 4/29 - Cardio
42 minute walk in the evening. Beautiful weather
Weighed 178.4

Prot Carb Fat Cal
TOTALS: Grams 246 80 23       1,513
Calories 983 318 207       1,508
Percent 65% 21% 14% `

Thu 4/30 - Full Body
Workout: Work Gym

55 + 9 w/u = 64 mins

Full body early morning at the work gym before work. Full body template has basically been following:
1. Horizontal push/pull + quad dominant
2. Vertical push/pull + hamstring dominant
3. Accessory (e.g. arms)

Started with a superset of incline and bent over rows (in the smith machine because that's what I have to work with at work). I think 14 reps with 75#DB's is a PR on my first set. Then I got 9,8. Good work. I went heavy on rows and got good reps also. Nice. I only did 2 sets of rows though, and also did 2 sets of seal rows instead of a 3rd set of BOR. Then I supersetted leg press and crunches. I bumped the weight on leg press and on crunches, but dropped the weight back to 100#'s for the last 2 sets. I feel that when I go too heavy I end up using other muscles to move the weight and don't get as good activation.

Next I supersetted machine shoulder press with pulldowns. Just 2 sets each.  Then I supersetted 3 sets stiff leg dead lifts (SLDL) with 2 sets of fly's. Finished up the WO with 2 sets of pushdowns and barbell curls.  Really good WO this morning. Maintaining and even increasing lifts, which is great nearing end of 4th week on this cut.

I weighed 178.2 this morning. Starting to feel fairly lean. Not there yet, but I don't want to be "there" yet either, so I'm in good shape.

Prot Carb Fat Cal
TOTALS: Grams 258 135 25       1,796
  Calories 1032 538 225       1,794
  Percent 57% 30% 13% `

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