Mon 4/7 - RFL Day1

No WO today. I wanted to walk for a bit of cardio, but it was raining and not really necessary. I was also tempted to hit the gym for a depletion WO, but that would've messed up my WO schedule the rest of the week.  So, rest day today.

Nutrition:
I weighed 187.0 this morning (up from 180.0 yesterday) after refeed.  Good first day. Protein on the lower end of recommendation. EC stack X3 today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	247	21	19	1,274
	Calories	990	84	169	1,243
	Percent	80%	7%	14%	`

Sun 4/6 - Push & Legs

Workout: LA Fitness
(85#DBInc)8,8,7,70x9 Good
(225#RDL)3x8
(135#Dec)3x10
(6PlLegPress)4x12
(20#CableFly)3x10
(Crunch)2x20
(45#ShldrPress)2x10
(LegRaise)2x20
(65#RopeExt)2x10
(15#LDelt)3x10
(75#PushDn)3x10
(15#RDelt)2x10
(160#Fly)2x12
72 mins + 125w/u =  87 mins

Worked out solo again this morning. Bit of a wierd WO mixing push day w/ some legs, but I'm doing a refeed today so I wanted more of a FB WO. Incline was good and I got 1 more rep on 2nd set than last WO. I got Max to spot me on the 3rd heavy set. RDL was fine. Decline was good. All paused reps and shoulder help up fairly well. I was tempted to go a lot heavier, but thought better of it. Leg press was good.

I supersetted cable fly's and decline crunches and then did shoulder press supersetted with lying leg raises on a flat bench. I liked these and they felt good after already doing crunches.  Finished up the WO with some triceps and delt work (plus 2 quick sets on the peck deck). Very nice WO. Felt good and didn't lack energy. I think I could make good progress cutting the way I did this week, but it would just be drawn out. Refeed today and then CAT1 RFL starting tomorrow.

Nutrition:
I weighed 180.0 this morning. Veins in abdomen already showing.

Sat 4/5 - Pull Day

Workout: LA Fitness
(185#BOR)4x8 Very good
(190#PullDn)3x8 Good
(Dec_Crunch)3x20
(150#RevPull)2x10
(75#BBCurl)2x11
(10#RDelt)2x10
(65#SeatRow)3x10
(Plank)2x2min
(30#Curl)2x13
(25#RDelt)2x8
54 mins + 8 w/u = 62 mins

Worked out solo again this morning. Today was just a pull day instead of legs and pull. I'm saving some leg work for tomorrow with push day before re-feed. I did my normal shoulder mobility stuff for warmup and also did a quick set of 10 BW pullups. Felt super easy. BOR was good. Did full stop reps and thought about adding weight, but didn't. I supersetted heavy pulldowns with crunches on the decline bench and followed that with some lighter reverse grip pulldowns.

I bumped the weight on barbell curls today and still stayed in rep range I wanted and just did 2 sets supersetted with light rear delt fly's. Seated rows felt good and I held for a 1-2 count at contraction. Supersetted these with planks. Finished up with some light DB curls on an incline supersetted with "heavy" rear delt fly's.

Great WO. Had a lot more energy than I thought I might after dropping close to 7 pounds this week. Most of that's water, but definitely looking/feeling leaner already. Hope I didn't go overboard this week with deficit before running a CAT1 RFL cycle starting Monday.

Nutrition:
I weighed 180.2 this morning. I was 187 on Monday. Dropping nicely. Will re-feed tomorrow before jumping into RFL on Monday.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	209	22	1,965
	Calories	954	834	194	1,982
	Percent	48%	42%	10%	`

Fri 4/4 - Cardio

Cardio: Walked for 40 mins fasted in the morning.

Nutrition:
I weighed 181.2 this morning. Down from almost 187 on Monday.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	227	183	20	1,830
	Calories	906	732	183	1,821
	Percent	50%	40%	10%	`

Thu 4/3 - Push Day

Workout: LA Fitness
(85#DBInc)8,7,7,70x8
(135#Dec)3x10
(45#IsoShldr)3x10
(20#CableFly)3x10
(65#RopeExt)3x10
(10#T-twist)3x15
(25#Rope)3x12
(15#LDelt)3x10
(100#Crunch)2x10
(15#RDelt)2x10
(160#Fly)2x10
(Crunch)20,15
63 mins + 12 w/u =  75 mins

Worked out solo this afternoon and since I ended up cutting harder than planned this week, I ramped the weights back up rather than another deload WO. Never a good idea to cut calories and drop weights at the same time. That's a recipe for muscle/strength loss.  Incline was good. I wrote down 3x7, but really I was hoping to be able to get 3x8. Didn't happen, but good work. Paused all reps. Drop set felt super heavy on short rest. Decline was good. Did all paused reps, but by 3rd set my R shoulder started barking at me. Cable fly's were good, as were rope extensions supersetted w/ torture twists.

Finished up the WO with some more ab, tri and delt work. I was done w/ WO but added in some fly's on the peck deck and a couple sets of decline crunches.  Good WO on a cut. Hard cut starts Monday.

Nutrition:
I weighed 181.8 this morning. Lowest in about 2.5 months after long slow bulk since Oct.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	221	204	26	1,908
	Calories	884	814	238	1,936
	Percent	46%	42%	12%	`

Wed 4/2 - Fasted Cardio

Decided to do some fasted cardio this morning. Started off running, but L knee was really bad, and my legs were generally dead from doing leg work in the gym last night.

I weighed 185.2 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	227	220	23	1,980
	Calories	908	880	203	1,991
	Percent	46%	44%	10%	`

Tue 4/1 - Legs & Back

Workout: LA Fitness
(185#BOR/RDL)4x8
(LegRaise)3x15
(6PlLegPress)4x12
(190#PullDn)2x8,150x8
(Crunch)2x10
(145#RevPull)3x10
(Plank)3x2min
(65#BBCurl)3x12
(10#RDelt)3x10
(58#SeatRow)3x10
(30#Curl)12,10
69 mins + 5 w/u = 74 mins

Sarah was running behind, so I got started on BOR/RDL combo w/o her. Really good on these tonight. I was trying to kill time before Sarah arrived so I did 3 sets of leg raises. Leg press was OK. Fairly easy as it's supposed to be tonight, but L knee is pretty darn bad. Pulldowns were good. Since I've started cutting this week, I did 2 heavy sets. I don't want to go too light on everything when dieting. I did go light on reverse grip pulldowns though. Supersetted these with crunches and planks. 2 min planks weren't too hard, which is good :)

Curl + rear delt combo was good, but I was starting to run out of steam. I hadn't eaten much all day prior to the WO. Finished up with seated rows and DB curls. Nice WO. One more deload on Thursday, then I'll ramp weights right back up and try to hold on to them during RFL cut starting Monday. Hope it goes well.

Nutrition:
I weighed 185.4 this morning. Started moderate cut this week. I want to drop some water before starting RFL cut on Monday. I'll re-feed over the weekend before jumping into cut.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	222	280	29	2,238
	Calories	888	1118	262	2,268
	Percent	39%	49%	12%	`