(65#DBInc)4x8
(60#SeatRow)4x10
(95#OHP)2x7+60sec
(Pullups)2x8
(60#Bench)3x10
(80#IsoRow)3x10
(65#OHTri)3x12
(65#BBCurl)3x12
(30#CableFly)3x10
(50#TriPushDn)15,13,13
46 mins + 10 w/u + 10 c/d = 66 mins total
After last WO and cut I took 20% off weight and am starting 2-week back cycle/deload and then will try to build up from here. In hindsight, I cut too hard, I worked out too frequently, and I was running on rest days. This was an equation that wasn't going to work successfully from the start. Lesson learned.
Incline was good, but really it felt heavier than it should have. As good a place as any to start back I guess. Seated rows were good.(11mins). OHP was OK, but still down reps. Pullups were OK. Didn't push too hard here.(7/18mins).
I had 2 sets of bench and rows written in here, but did 3 of each. Both felt good.(12/30mins). 65# overhead tri's were good, but again, these felt fairly heavy. Curls were good. Haven't lost reps/weight here.(9/39mins). Cable fly's felt good, as did tri pushdowns.(7/46mins).
Well, there it is. The new baseline to work from. I'll probably keep these same weights again next WO, where "hopefully" it'll feel easier. Then start working toward adding weight/reps each week until I get back up at least to where I was. It could take a while though.
Nutrition:
I weighed 179.6 this morning. I gained 15 pounds in 3 days. Some of that water will surely drop off quickly over the next 2-3 days. Decent nutrition day. Gotta shed some of this water weight for a few days and see where I stand.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 180 | 280 | 49 | 2,261 |
| Calories | 721 | 1118 | 438 | 2,278 | |
| Percent | 32% | 49% | 19% | ` |
No comments:
Post a Comment