Code:
Cycle Day
1: 163.5
1: 161.2
1: 159.8 1: 161.8 TOM
2: 159.8 2: 158.8
3: 159.0
4: 158.4
5: 162.2
6: 164.0 perfect refeed!
7: 159.0 :(
Training:
Depletion, full body
Exact same thing as yesterday-
A: Prisoner squats, bodyweight, 60 sec
B1: DB incl press, 3x16.5, 60"
B2: DB incl reverse row, 3x16.5, 60"
C1: Leg Extension, 3x44, 60"
C2: Leg Curls, 3x44, 35"
D1: Calf raise, 3x64, 60"
D2: Resist. Band Pull-Down, 3xband, 60"
E1: Lateral raise, 2x5, 30"
E2: Alt. DB curls, 2x8#, 60"
E3: Tri band pushdowns, 2xband, 60"
then rested 3 minutes and did the whole thing again (insert shooting self in head smiley)
Cardio:
early morning 45' walk pushing kids in stroller,
15' PWO ss st. bike cardio
Foood:
M1: coffee w/.5c whole milk, .5c skim
M2: 200g EW, 4g butter, 7g lite mayo, 1 md tomato
M3: 100g cottage cheese w/20g sf sb jam
M4: 180g roast chicken breast
M5: 200g (raw wt) 5%F groundbeef, asparagus
M6: coffee shake (16g casein van pp, inst coffee, a/s, ice, ooohhh so good!)
1063 cals, 161gP, 30gC, 31gF
Excellent day! Woke up early, feeling pretty good, and surprisingly, barely any doms. Thaaaaaaank goodness. Been REALLY busy around the house, with the boys, planning the upcoming trip.