(HackSquat)6PLx6,8PLx6,6,6,6,4PLx15DS (6) Great! Brutal Drop Set.
(85#DBBench)4x6
(90#SeatedRow)4x6
21mins
Group2
(DeadLift)255x5,275x5,295x5,5 (4) V. good
(115#OHP)4x5 Good
(Pullups)4x7
23/44mins
Add-ons
(70#IsoIncline)10,9,8 Weight bump
(Torture-Twist)3x20
7/51mins
51mins + 13 w/u + 8 c/d = 72mins
Very good FB WO. Since I'm back on a short cut, I kept most exercises (except hack squats) to 4 sets instead of 5 today.
GROUP1: Hack squats were really good again. Really liking these, but gotta squat again at some point soon. Warmed up w/ 6 plates and moved right to 8 plates w/o much rest. After 4 sets at this weight I immediately did a drop set to 4 plates. Brutal, but great work!(8mins - short rests). Bench was good, but I really had to work to get 6 reps across sets today. Rows were good.(13/21mins).
GROUP2: I did deadlift again today. I like this better than SLDL in the FB setup. I really felt it in my legs today, which is good because I think in the past I tend to use too much lower back. Would have liked to go over 300#s today, but this was heavy enough, especially during a cut.(13/34mins). OHP was good and I was tempted to do a 5th set, but didn't. Pullups were good and really controlled.(9/44mins)
ADD-ONS: I wanted some additional chest work so I finished up with iso incline (bumped the weight) and torture twist for some core work.(7/51mins)
Nutrition:
I weighed 175.8 this morning. I've come back down really quickly in the last couple of days after being at 185.6 on Sunday. 10lbs in 3 days. Mostly water, but still happy to get back down.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 254 | 105 | 33 | 1,742 |
| Calories | 1016 | 422 | 301 | 1,738 | |
| Percent | 58% | 24% | 17% | ` |
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