I weighed 181.0 after a small refeed on Saturday.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 201 | 138 | 20 | 1,547 |
| Calories | 804 | 554 | 178 | 1,535 | |
| Percent | 52% | 36% | 12% | ` |
Workout: LA Fitness
(85#Inc)9,9,6,70x7,65x7
(88#SeatRow)3x10,65x10
(115#OHP)7,7,6
(205#Fly)10,10,8
(190#PullDn)2x8,150x10,10
(145#RevDecline)13,10
(73#PushDn)2x10
(10#RDelt)2x12
(25#DecCrunch)15,15,12
(40#DBCurl)10,9
72 + 12 w/u = 84 mins
I was a little disappointed in incline, but only in that I was shooting for 9,9,8. I needed an assist on the 2nd set and then I was shot. Short rests before the two back-off sets and these were lower reps than I wanted. I thought dropping to 65 would get me about 10 reps. Not on short rest I guess. I was disappointed at the time, but looking back this was some decent work, especially given where my calories were yesterday and pre-WO. I really shouldn't be doing 5 sets of incline on a cut. Do I think I'm going to grow on a caloric deficit or something? Doh! I should be doing 2+1, not 3+2.
Seated rows were tough. I was already feeling spent. I really had to use some body english to get sets of 10. I normally only do 8-9 reps here. I did a backoff set w/ better form to finish this off. OHP was decent. Had to push press the last rep on on 3rd set. Fly's were good. R shoulder started getting bad here though. Pulldowns felt hard. Did 2 overhand and 2 underhand. Losing energy fast.
First set of reverse grip decline was great, but I didn't have much left for the 2nd set. Finished up the WO with bi/tri/abs. Bumped weight on curls and felt good. Good WO. If I'm going to eat carbs on WO days around the WO, I've got to eat a little more pre-WO to fuel to effort.
Nutrition:
I weighed 179.0 this morning. Feeling pretty good, and leaner.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 232 | 213 | 20 | 1,949 |
| Calories | 928 | 853 | 181 | 1,961 | |
| Percent | 47% | 43% | 9% | ` |
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