Workout: LA Fitness
77 + 10 w/u = 87 mins
Didn't sleep well last night on top of very active day and strict diet yesterday. Didn't think I'd have much of a WO. Started with incline/seated row combo. Incline went really well. After 3 good heavy sets, plan was a backoff set, but we did a 4th heavy set and then a backoff paused set. Very nice. Seated rows were good, but felt heavy. Back fatigued from working on the deck yesterday. Next we did iso shoulder press and pulldown combo. I went lighter on pulldowns than normal. Next we did rope extension incline/hammer curl combo. Had to drop weight on rope extensions after 1st set.
Then we did some more triceps work and weighted decline crunches. I bumped the weight up on crunches. Finished up with fly's, rear delt fly's and some machine lateral raises. My knees were bothering me from yesterday, so no legs today. Really pleased with this WO. Since my weight was dropping quickly toward the end of the week, I thought I'd take a diet break after today's refeed. Based on today's WO going so well, I think I'll diet another week, then a break.
I weighed 176.0 this morning. Refeed time post WO. Sushi and a cookout in the evening. Didn't track nutrition later in the day. Probably ate ~4,000 calories.