I weighed 179.2 this morning. Tight nutrition day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 194 | 93 | 17 | 1,304 |
| Calories | 775 | 372 | 150 | 1,297 | |
| Percent | 60% | 29% | 12% | ` |
Thu 5/29 - Legs & Arms
Workout: (Work Gym)
(SmithSquat)135x12,185x8,8,8
(185#RDL)4x12
(90#BBCurl)6,6,7
(75#OHTri)12,12,11,10
(40#LegExt)2x10
(60#LegCurl)2x10
(35#IncCurl)12,10,10
(RopePushDn)3x12
(25#Crunch)20,15,15
61 mins + 7 w/u = 68 mins
Schedule wasn't going to allow a WO this evening, so I worked out at the gym at work. Today was a long overdue lower day, plus some arm work for a bit of extra volume there. I'm still working back into squats after knee problems, so taking it slow. Started with a set of 135 which felt good, so I followed w/ 3 sets at 185#'s. Feel weak, but glad to be working them back in. Did high rep RDL today and kept rests fairly short.
I supersetted heavy barbell curls with DB overhead tri extensions. I would've liked to go heavier on the extensions, but work gym DB's only go up to 75#s. Then I did single-leg leg curls and extensions and finished up the WO with some higher rep curls on an inclne bench, rope pushdowns and some ab work.
Nutrition:
I weighed 176.4 this morning. Most of the water from the weekend refeed has flushed out. Feeling good. Got busy in the afternoon and the EC stack worked overtime today so cals were lower than normal WO day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 217 | 150 | 20 | 1,643 |
| Calories | 867 | 601 | 178 | 1,646 | |
| Percent | 53% | 36% | 11% | ` |
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