Tue 7/1 - Upper

Mon 6/30 - Rest
I weighed 176.6 this morning after weekend refeed.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	199	106	17	1,379
	Calories	796	424	151	1,372
	Percent	58%	31%	11%	`

Tue 7/1 - Upper
(DBInc)85x8,8,75x9,60x10,10 Great
(155#SmRevBOR)3x10
(155#BOR)3x8 Back fatigued after these
(50#IsoShldr)12,8
(175#PullDn)3x8 Felt really heavy
(100#Crunch)3x10
(220#Fly)12,10 Good
(175#RevPullDn)2x10
(40#Curl)10,35x9+9
(65#RopeExt)3x12
(43#FacePull)2x12
63 + 10 w/u = 73 mins

Early morning solo WO. Incline felt great today. R shoulder still tender, but not too painful. Real good controlled paused reps. Did 3 sets of reverse grip BOR in the smith machine, then 3 more sets of standard BOR. Back was really fatigued after these. First set of shoulder press was good. 2nd set, as has been the norm lately, fell off dramatically.

I went fairly light on pulldowns after all the rowing and it still felt heavy as hell. Supersetted with heavy cable crunches. Hadn't done these in a while and need to keep them in the rotation. Fly's were good. Finished up w/ a few sets of bi/tri work.  Great WO.

Nutrition:
I weighed 175.4 this morning. A little heavier than I thought I'd be, but still feeling pretty lean. Goal is more/less to just maintain now for a while. I'm going to stick with low carb/cal on rest days and weekend refeeds. It's been a great setup because I continue to lean out (slowly) and really enjoy some eating on the weekends.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	223	235	17	1,965
	Calories	893	941	150	1,984
	Percent	45%	47%	8%	`