| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 232 | 137 | 42 | 1,854 |
| Calories | 929 | 549 | 376 | 1,855 | |
| Percent | 50% | 30% | 20% | ` |
Friday, 3/8
Workout: (Fitness First - Leesburg)
(Squat)135x10,185x8,205x6,225x5,5,5,135x13 DropSet (6)Great - Rep PR!
(LegPress)8Plates 4x10 Hard work!
(SLDL)205x10,225x8,8,8 Weight bump - great!
(75#RollingShrugs)3x8 Weight bump - heavy!
(160#CableCrunch)10,10,6
(TortureTwist)14,10,6 Abs fried!
56mins
+12 w/u + 0 c/d = 68mins total
Squat was really good again today. I'm glad I gave my legs some rest, but I've got to give squat/deadlift programming some thought. I don't think I can squat/deadlift heavy on same day so I've been alternating lower days with one of them, but that's not a lot of frequency. I think as long as I'm progressing (which I am), I'll stick with this for a while. My knees just can't handle heavy squatting every lower WO, and I don't know my lower back can handle heavy DL every lower WO either. We'll see how tolerance builds over time. For now, I'm very happy with how lower WO's are going!
Anyway, I got to top weight of 225#'s quicker today and did 3 sets there. They didn't feel as "light" as last time, but getting closer to feeling comfortable to do 5x5 at a top weight. After the 3 225# sets I stripped off a plate from each side and did a drop set. This felt super light at first and knees felt good. It got heavy toward the last 1/3 of the reps. Great squat WO and really liked the drop set. (22mins)
LegPress/SLDL Combo: Leg press was significantly more work than the last couple of WO's due to the heavier sets and the drop set, but felt good. I really had to work on the last reps. I started SLDL with 205, which I noted from last WO could have been heavier. It didn't feel that light today, but knew I'd kick myself if I didn't bump the weight, so I went up to 225 and did sets of 8. These were good, a lot of work supersetted with heavy leg press. Workout was at 41 mins at this point and legs were well worked already. (41mins)
I was running out of time, so I did rolling shrugs and scrapped leg ext/curl combo. Shrugs were a bump up in weight and felt real heavy. Not sure if I'll stick with that weight or not. Since I scrapped some leg work, I had time for some abs. Man, I died quickly here. I think heavy squats and SLDL must have wore them out because I failed quickly at both crunches and torture twists after the first sets. (56mins)
Overall a great WO! Again, I'm very happy with how I'm beginning to be able to push legs. Not concerned that I skipped leg ext/curls today. Legs got plenty of work.
Nutrition:
I weighed 180.6 this morning. Going to get my feed bag on today.
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