Sunday, May 3, 2015

Sat 5/2 - Full Body

Fri 5/1 - Rest day
I weighed 178.0

Prot Carb Fat Cal
TOTALS: Grams 250 77 22       1,500
Calories 1000 306 195       1,501
Percent 67% 20% 13% `

Sat 5/2 - Full Body + Refeed
Workout: LA Fitness

85 + 13 w/u = 98 mins

Sarah and I did a full body WO today and a refeed. Basic Full Body template we've been using. Started with incline/row superset. Incline was good. Should've gone heavier on the drop set. Not sure why I didn't grab 65#DB's, but still a good paused set. Seated rows were good. Still not ready for 3 sets w/ 95#'s. Leg press/abs superset was next. Leg press was ok. I bumped the weight to 25#'s on decline crunches. My lower back started tightening up during 2nd set of this combo. NOt sure if it was leg press or crunches that did it, or the combination. I had to stretch low back and hamstrings after these before moving on. My back bothered me the rest of the WO.

Next we did iso shoulder press/pulldown superset. I bumped the weight on shoulder press. Got fairly good reps at this higher weight. Pulldowns felt heavy. Next we did leg curl/incline fly superset. We only did 2 sets of leg curls. My hamstrings were still sore from SLDL on Thursday. Incline fly's were OK. They felt great last week when I did them during my accessory WO; not as good today after already hitting chest earlier in the WO. I think I should've stuck to machine fly's here instead.

Finished up with some bicep, triceps and rear delt work.  Good WO. Happiest with the pressing today. WO got long and I was wiped out. Not enough sleep this week and not a lot of energy half way through this WO.

We went for a 2-hour hike at Balls Bluff in the afternoon, so a very active day burning a lot of calories. Fitbit had me at 3,765 calories. I think that's a bit high, but made sure I ate over that today (~3,900-4000 cals).

I weighed 178.0 again this morning. Went for sushi after the WO and refeed rest of day.

Prot Carb Fat Cal
TOTALS: Grams 217 605 69       3,916
Calories 868 2418 622       3,909
Percent 22% 62% 16% `

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