(65#DBShldr)10,9,8
(185#SmBOR)3x10
(60#Inc)11,11,10P
(150#PullDn)3x8
(100#Fly)2x10
(100#Crunch)3x10
(75#OHTri)15,11
(35#IncCurl)2x10
(45#Pullover)2x10
(43#Rope)2x10
55 + 8 w/u = 63 mins
Awesome WO today. Hit or increased numbers on all lifts. It's only the 2nd day of the cut, but I'm still very pleased my WO didn't suffer while I adjust to low carbs/calories. I did cut volume slightly (3 sets vs 4 on incline/BOR superset, for example).
Shoulder press was really good. Don't think I've ever gotten more reps than these on first 3 sets. Last WO I only got 3x8 on BOR with this weight and today I got sets of 10 reps. Very good. But also very difficult. Strength was there, but energy was not. I bumped up the weight on incline. Even though this is still light, was pleased with these paused reps. Pulldowns were OK.
I supersetted fly's and cable crunches. I bumped up the weight on crunches. Overhead triceps extensions were good. More reps today than last couple WO's with this weight. I supersetted incline curls with these and started with 30# DB's, but they were light so I moved to 35#'s right away. Finished up with some light-ish pullovers and some rope extensions. Great 1st WO on the cut.
Nutrition:
I weighed 183.6 this morning. Down from 190.0 yesterday. Mostly water, but about a 1,600 calorie deficit yesterday. I bought a Fitbit Charge HR and am going to use that during this cut. Obviously tracking all my food intake as well. Something that stood out about yesterday was how difficult it was to eat enough protein w/o all the add-on protein from milk, cereal, etc. I got to toward the end of the day and had to eat a bunch extra to get to 239 grams, which was still low on protein target. Daily macro breakdown for today:
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 264 | 116 | 24 | 1,735 |
| Calories | 1057 | 464 | 213 | 1,734 | |
| Percent | 61% | 27% | 12% | ` |
This put me at about a 1,500 cal deficit today.
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