Group1:
(LegPress)4PLx15,6PLx12,8PLx8,8 V. Good
(80#DBInc)7,7,8 Good
(125#T-bar)3x8
23mins
Group2:
(DL)205x8,275x5,5 Good
(95#OHP)12,12,8+45sec WFT!?! Great!
(Pullups)2x10
20/43mins
Add-ons:
(70#DBBench)2x8
(40#Curl)2x10
(75#OHTriExt)2x10
(180#Crunch)2x10
(KneeCrunch)15,15
15/58mins
58 + 10 w/u + 10 c/d = 78mins total
Whoa, great WO! I did another Full Body WO today. Probably the best WO to do when cutting fairly aggressively. Cut volume even further than Sunday's WO. Someone grabbed the incline bench that I had set up w/ DB's and my bag sitting in front of it while I finished my warm up, so I started with leg press...
Leg press was good and I bumped up to 8 plates. Felt good and I wanted to do another set or two.(11mins). Incline felt pretty heavy for all 3 sets, but I did get 8 reps on the 3rd set so I was quite pleased I didn't drop off there (yet). T-bar was good. Was considering bumping the weight but I'll save that for after the cut is over.(12/23mins)
Deadlift was good, but can be CNS draining so I kept it to a couple heavy sets. Again, wanted to do more, but will save volume for after the cut.(9/32mins). I didn't know what the hell was going on with OHP. It felt so light and I got 12 reps where I'd been doing 8. I was so surprised I thought for sure the barbell I was using had to be really light, so I switched to a different bar after the 1st set and got 12 reps on the 2nd. Awesome! I did a 3rd set and it started to catch up to me and I got 8 plus a 45-count hold. The length of time I can hold the weight up after the final rep keeps increasing. Could this be helping a lot in strength here? I know it hammers my traps. Pullups were good, but I didn't press for a 3rd set of these.(11/43mins).
I started with 75#DB's for bench and barely got 8 reps. Dropped to 65#'s and was only able to get 8. Starting to hit the wall I guess. Curls were OK, though I did have to swing them a bit the last couple of reps.(8/51mins). Finished up with OHTri and ab work.(7/58mins).
Great WO. Lower volume required w/ no carbs and low cals, but still able to push some decent weight. OHP was just awesome and really happy to not lose reps on incline.
Nutrition:
I weighed 178.2 this morning. I thought I was going to be about a pound lighter. Getting lean enough where the weight just isn't going to drop in full pound increments I guess. Today was a little rough. Lots of protein, not much else.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 254 | 58 | 14 | 1,396 |
| Calories | 1017 | 232 | 124 | 1,372 | |
| Percent | 74% | 17% | 9% | ` |
No comments:
Post a Comment