Tue 4/28 - Upper

Mon 4/27 - Rest
Weighed 179.6

		Prot	Carb	Fat	Cal
TOTALS:	Grams	256	94	25	1,633
	Calories	1023	377	226	1,626
	Percent	63%	23%	14%	`

Tue 4/28 - Upper
Workout: LA Fitness
(65#DBShldr)8,7,7,45x9
(88#SeatRow)3x10
(65#Inc)3x9P
(180#PullDn)3x8
(73#RopeExt)12,9
(58#Rope)12
(20#DecCrunch)3x12
(35#Inc/HammerCurl)12/10,9/10
(190#Fly)2x12
(130#RDeltFly)12,10

57 + 7 w/u = 64 mins

Had a launch for work last night, so I had about 2.5 hours sleep. Decided to hit the gym before I hit the wall for a nap. Started with DB shoulder press today, and didn't get the reps I normally get. Hopefully it's because I haven't been focusing on DB press quite as much and lack of sleep, rather than starting to lose strength 4 weeks into my cut. Supersetted with seated rows which felt really heavy today.

Next I supersetted incline and pulldowns. Both of these felt OK. Incline reps were controlled and paused. Then I supersetted 2 sets rope extensions and 1 set pushdowns with 3 sets decline crunches.  Then I supersetted 2 sets of curls and fly's. For curls I did incline curls right to hammer curls. Biceps were on fire after these.  Finished up with some rear delt fly's.  Decent WO considering cut + very little sleep.

Nutrition:
I weighed 178.6 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	249	145	26	1,804
	Calories	994	578	232	1,805
	Percent	55%	32%	13%	`