(85#Inc)8,6,80x7,6,65x10
(8PlLegPress)3x15
(45#DecCrunch)12,10,8,BWx16
(70#IsoShldr)10,8,7
(110#LegCurl)15,12,12
(IsoInc)70x10,60x10,10
(85#OHTri)8,6
(15#CableFly)15,13
(10#CrunchTwist)15,15,12
(205#FLy)10,8
(80#Skulls)10,8,70x10
(35#Bulldozer)2x12
(Rope)3x10
110 + 10 w/u = 120 mins
Weight was really low this week, and was hoping to have a good WO today. Worked out fasted. Had a good WO, worked really hard, but dropped some reps. Dropped reps on incline. I felt like top end strength on first set wasn't too far off, but dropped from there. When I dropped from 85# to 80#DB's I was pretty sure I'd get sets of 8 and 7. Was convinced I could do that. Got 7 and 6. Pushed hard. Effort was definitely there. Happy about that. Then we did leg press/abs combo for a break from pressing.
Then we went back to pressing with shoulder press supersetted with leg curls. Top end strength was good here. Then we did hammer strength iso inlcine. Chest/tri's were starting to fade here on 2nd/3rd sets. Then I did 2 sets of heavy overhead DB tricpes extensions. Went heavier than normal (I'm not super smart). First set was good. Didn't rest much before 2nd set and only got 6 reps. Good heavy work for the tri's though. Then we did cable fly's supersetted with more ab work. Then we did machine fly's with more abs. Finished up with some skull crushers, bulldozer laterals and rope extensions. Whoa! Chest/tri's hammered by the end of this WO. Sushi time.
Nutrition:
I weighed 173.2 this morning. Up a little from the last 2 days despite being at a fairly significant deficit. Water weight. Feeling pretty lean. Two lesson from today is that A) I cut too hard during this week - I'm getting too lean to be in such a large deficit. And B)on weekend WO days where I plan on going hard and heavy, I shouldn't work out fasted. I should get at least a small meal in before the WO. I've got to expect to lose some strength during a cut into single digit BF%, but I can work smarter about it and minimize the losses.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 225 | 620 | 62 | 3,936 |
| Calories | 899 | 2479 | 554 | 3,932 | |
| Percent | 23% | 63% | 14% | ` |
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