I weighed 180.6 after the refeed on Saturday. Calories were about 2,200 today.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 239 | 205 | 47 | 2,200 |
| Calories | 956 | 819 | 419 | 2,195 | |
| Percent | 44% | 37% | 19% | ` |
Monday 5/11 - Upper
Workout: Work Gym
(65#DBShldr)9,7,7
(185#SmBOR)3x10
(65#Inc)12,11P
(163#PullDn)2x9
(35#Crunch)4x10
(100#Fly)2x10
(75#OHTri)15,12
(80#BBCurl)2x10
(80#UprightRow)2x10
(60#RDeltFly)2x10
50 + 10 w/u = 60 mins
I was on the fence about a WO today. Last WO was Sat, but did quite a bit of physical labor Fri-Sun and was considering an extra day rest. Add to that a lack of any real decent sleep and I'm feeling beat up today. Anyhow, had an hour at lunch so I hit the gym for an upper WO. I started with DB shoulder press and smith machine bent over row combo. Shoulder press was OK. The DB's felt really light and I thought I was going to get a lot of reps. Then reality set in when I actually started pressing them :) Good work. BOR was OK. Felt heavy. Back really fatigued from all the work over the weekend.
Next I supersetted paused incline withe pulldowns. Just 2 sets of each. Incline was great. Just felt really good and got a lot of paused reps. Pulldowns were also good. I went heavier than normal for when this is my 2nd back movement. Next I supersetted 4 sets for weighted crunches with 2 sets of fly's. Fly's felt really good. Abs were ok; did them on a mat with a 35#DB on my chest.
Next I did 2 sets of overhead triceps extension with barbell curls. OH Tri's were great and this matched my best rep # in a while. I bumped up the weight on barbell curls and got good reps. These bothered my left eblow/forearm/bicep, but happy with them. Finished up the WO with some upright rows and rear delt fly's. Very nice WO.
Nutrition:
I weighed 178.2 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 255 | 155 | 31 | 1,925 |
| Calories | 1020 | 618 | 283 | 1,921 | |
| Percent | 53% | 32% | 15% | ` |
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