38 + 6 = 44 mins
WO over lunch. Went heavy on incline on Tuesday, so I started with shoulder press and BOR. Good reps on shoulder press at this weight for me and BOR felt really good. Gotta do these more often. Then I did incline with pulldowns. Incline felt good. Controlled, paused reps. Next I did rope extensions and EZ bar curl, 2 sets each. Both were good. Finished up with weighted crunches, chest fly’s and rear delt fly’s. Quick, but very solid WO. Didn’t want too much volume because plan on working out this weekend too. Have to continue to be careful about volume on a diet.
I weighed 173.4 this morning. Feeling good. Macros during the week continue to be about 225-250g protein, 65g carbs, 15-20g fat. About 1,300-1,400 cals. Refeeds have been big on weekends. Once I pair those back, in a couple weeks, I should be in really good shape. Keeping refeeds in now to help maintain strength and I have plenty of time to diet so there's no rush.