(80#DBInc)6,6,6,7 Good/heavy
(125#T-bar)4x8
(115#OHP)3x6+60sec V. Good
(Pullups)10,8,8
(40#IncFly)3x9
(40#Curl)6,35#x6,30#x10 Heavy
(60#Bench)2x10
(180#Crunch)2x12
(KneeCrunch)2x15
(90#RearDelt)3x10
(35#FrontDelt)3x10
(20#LatDelt)10,8
(140#TriPushDn)15/+5,4,4
(80#TripPushDn)x15 Great
57 mins + 10 w/u + 7 c/d = 70 mins total
DB incline felt heavy the whole time. I was planning on 4x6 and was hoping it was going to feel "easy" w/ hopes of bumping up to 85#'s. What was I thinking? Gotta remember I just came off a month cut and just because I ate for 2 days doesn't mean I've replaced the muscle/strenght gains I've lost. Going into the 4th set I wasn't sure I'd even get 6 reps. Happy that I was able to get 7 reps on last set. T-bar was pretty good.(15mins). OHP was very good. That's one lift that I actually added weight to during the cut. Go figure. Pullups were pretty good, but was hoping to get 10's on first 2 sets. Happy that 3rd set didn't drop off.(11/26mins).
Incline fly's were good. Upper chest is lacking and I've got to work on this now that cut is over. Curls were brutally heavy. Had to drop weight each set. This was in part due to heavy rows/pullups, but I think I'm also using bi's to much on fly's, so supersetting curls here was tough.(9/35mins). I had Iso row's written in, but decided to swap out for DB bench. Good controlled reps here coupled w/ ab work.(10/45mins).
Next up was the triple rear/front/lateral delts.(8/53mins). Finished up w/ a myo-rep set of tri pushdowns and a burnout set. This felt awesome!(4/57mins).
Very good WO. Lost a little strength, but after a month-long cut and only 1-day rest, this WO was great. Did a good job of maintaining lifts during the month and am very pleased with that.
Nutrition:
I weighed 177.6 this morning (up from 173). Trying to eat at, or slightly above maintenance. I suspect I'll drop water for another day or two. It sure is nice to eat again. I missed fruit the most.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 215 | 345 | 37 | 2,570 |
| Calories | 861 | 1382 | 335 | 2,577 | |
| Percent | 33% | 54% | 13% | ` |
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