(80#Inc)10,8,8,70X9P
(88#SeatRow)3x10,65x12P
(10PlLegPress)3x12
(45#DecCrunch)11,10,9
(70#IsoShldr)9,8,8
(190#PullDn)3x8
(185#SLDL)2x10
(35#Inc/HCurl)11/10,10,8
(73#RopeExt)11,9
(15#RDelt)3x12
(65#Rope)2x10
78 + 10 w/u = 88 mins
Full body WO this morning to end the cut. Refeed today, then plan is for maintenance for a few weeks before back to diet. Feeling really beat up this morning from a lot of yard work, building small retaining wall, firepit, and was at a massive calorie deficit yesterday from all the activity. I figured this full body WO was going to be a real bear.
Warmups felt good, surprisingly. Incline was really good. 3 good sets and didn't lose anything from last couple of WO's. I even bumped up the weight on the back-off set because when I grabbed the 65#DB's they just felt really light. Seated rows felt heavy. Probably from lifting all the stones for the wall and fire pit. Next we did leg press supersetted with crunches. I worked hard on leg press for sets of 12. I bumped the weight on crunches. Both were good.
Next we did shoulder press/pulldown combo. I bumped the weight on pulldowns. They've been feeling good lately and I've been adding weight. Surprising on a cut. Then we did barbell SLDL paired with curls. For curls we did seated incline curls + hammer curl combo. Finished up with some tri and delt work. Great WO at the end of this phase of the diet.
Nutrition:
I weighed 175.0 this morning. Goal weight exactly for this first 6 weeks of diet. Sweet.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 222 | 619 | 41 | 3,715 |
| Calories | 889 | 2475 | 365 | 3,729 | |
| Percent | 24% | 66% | 10% | ` |
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