Thursday, January 7, 2016

Tue 1/5 - Upper & Diet Update

Workout: Work Gym

80 + 10 w/u = 90 mins

First time at the work gym in a couple weeks. Started with incline, not at the lowest level, but not real steep either. I was planning on 3x8-10. First set I got 12 reps. Figured I'd drop reps from there. Then got another set of 12. Great. Last set I got 11. These are the most reps I've gotten with 75#DB's in a LONG time. Felt great. Supersetted incline with BOR in the smith machine.

Next I supersetted shoulder press with vbar pulldowns. Shoulder press was good, especially with it not being first pressing movement. Next I supersetted skull crushers with chest fly. Finished up with delt, ab and rear delt work. Very nice WO. Took a while because Brian and I were catching up, so I took some longer breaks between superset pairings. 

I weighed 177.8 this morning, down from 186.6 on Sunday. Started a mini cut yesterday. Although I've been VERY pleased with the strength gains, I've been putting on too much fat over the holidays. So I'm going to strip that off this week and next. I'm pulling about a 1,000 cal/day deficit, will eat normall this weekend and then back to diet next week. Should be able to strip off 3-4 pounds of FAT in these 2 weeks with nominal strength and muscle loss.  Then back to rebuilding.

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