Group1
(HackSquat)4PLx8,6PLx6,6,6,8PLx6,4PLx10 Awesome!
(80#DBBench)4x5 Good
(Pullups)4x7
24mins
Group2
(DeadLift)205#x8,255x5,5,5,275x5 V. Good.
(105#OHP)5x6 Great!
(80#SeatedRow)4x8 Weight bump
24/48mins
Add-ons
(65#IsoIncline)10,10,9 Weight bump
(165#CableCrunch)12/+4,4,4,4,4
(150#TriPushDn)11/+4,3,3,3
13/61mins
61 + 15 w/u + 10 c/d = 86mins total
Great FB WO today. I had very little sleep last night (way too much caffeine I think) so I was kinda shocked I had such a good WO.
GROUP1: Hack squats were really good. I warmed up w/ 2 plates, moved to 4 plates which seemed really easy so went right to 6 plates. These sets were feeling good so I bumped the last set up to 8 plates. Really worked that last set, then immediately took off 4 plates and did a set of 10. Awesome work!(12mins)
DB Bench was good and 4x5 wasn't too bad. I planned to cut volume a little and stuck w/ that plan and didn't do a 5th set (even though I was tempted). Pullups were good and 4x7 felt good. Again, due to elbows, I stayed away from failure.(12/24mins)
GROUP2: Today I decided to do deadlifts instead of SLDL. Not sure why. Just sounded like a good change up. They were good and I bumped the weight up the last set because 255#s was feeling pretty easy. 275#s wasn't bad either and I probably should have bumped up earlier and possibly higher.(13/37mins)
OHP was great today and I got sets of 6. I was only planning on 4 sets, but these were just feeling too good to not do a 5th set. Was considering bumping up the weight too. I bumped up the weight on seated rows and these were good. Kept these to 4 sets because they did bother my elbows a bit(11/48mins)
ADD-ONS: Wanted some more chest work so I did iso incline again. Bumped the weight for these and they were good. Did myo-rep sets of cable crunches and tri pushdowns. Tri's were surprisingly dead. I started at 160 and had to drop to 150, then 140. Tri's were on FIRE like they haven't been in a while during cool down.(13/61mins)
Again, just a great FB WO and what a nice surprise. Rest/cardio day tomorrow (might hit a little more ab/arm work) and then another FB on Friday.
Nutrition:
I weighed 175.0 this morning. Just slightly up from yesterday. Feeling real lean and also worried that I'm losing too fast and possibly losing some muscle mass. I'll remain on the cut through Fri and then try to have a sensible re-feed over the weekend (not likely w/ the kids) and then maintenance for a bit. Another tight day:
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 253 | 71 | 28 | 1,534 |
| Calories | 1011 | 283 | 250 | 1,545 | |
| Percent | 65% | 18% | 16% | ` |
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