77 + 10 w/u = 87 mins
Incline was OK. Dropped a rep from last WO. Rest between sets wasn't short, but I think shorter than recent WO's because we didn't superset anything with it. Was hoping for some sets of 8 reps in there, but still good heavy work. Then I did a double drop set with no rest between sets of 70,50,35. There was only 1 leg press machine available, so instead of having to swap out weights, I used the same weight as Sarah, but did 1 leg at a time. I actually liked these, but it also really exposed the weakness and instability in my left knee. Wow. Really need to get that fixed.
Next we did shoulder press. I got frustrated here and kind of gave up on this exercise. First set was good. Second two were ok. I should've lowered the weight or taken a little longer rests between sets. Then we did skull crushers. With all the pressing already done, I couldn't stick with heavier weights and keep reps up. Good work here for 4 sets though. Two sets of incline fly's were good. Then I supersetted bulldozer laterals and rope pushdowns. I bumped the weight up on bulldozers, and they were heavy. This really works the shoulders. Then I supersetted triceps kickbacks and seated lateral delt raises. This was a decent WO. I was hoping for a big step up since I ate a fair amount yesterday and wasn't doing this coming off a 5-day big deficit. However, I didn't really eat enough yesterday. I was well below maintenance and weight was low this morning.
Rode on the W&OD trail from Leesburg to Purcellville. 24 miles in 1:56, 4:50 pace, ~12MPH. ~1,100 calories burned.
I weighed 174.4 this morning. Big calorie burn day. I also forgot my water bottle on my ride and it was in the upper 90's. I lost over 6 pounds of water during the ride. My hamstrings cramped up really bad in the evening from the dehydration. I couldn't eat enough to make up for the calorie burn today. I should've been above maintenance today, but was at about a 1,400 calorie deficit.