Today's workout done in two parts. The first part cardio done in the AM and then a re-feed followed by lifting in the PM (about 7 hours later). I did pecs/shoulders and tris today. SuperSet workout with weights low and reps high and full range of motion/perfect form.
AM workout: 1 hour walk/run: I ran for 40 min and walked for 20. It turned 90 degrees today so first summer like day and I got to be in the sunshine for a little while. Ahhhhhh...
PM workout:
Warmup (db arm circles)
SuperSet 1
alt shoulder flye db
3x10 (7.5)e
arnolds
3x10 (15)e
SuperSet 2
close grip bench push up
3x15 (bw)
Pec cable flye
3x15 (30)
SuperSet 3
db flat shoulder flye
3x15 (20)e
db flat close grip push press
3x15 (20)e
SuperSet 4
Tri overhead cable ext
3x15 (30)
Dips
1x14, 2x10
Ball wide grip push ups
3x15
db Twenty ones
3x (10lb) e
Wow can I feel the lack of food in these workouts. No more 3x20 dips it seems.
Of course that time I did not do the dips as a Super Set. Still I was significantly weaker than I was in my bulk on everything. It was just harder. This makes me appreciate why guys always say that they love the bulk. It was fun to be so strong and feel so good in the gym all the time.
Eats for the week very clean with macros at the 44, 39 and 18 range (pro, carb and fat) Calorie intake was lower than planned at 1882kcals per day average. I am working still on bringing that up. So far I am not losing lbs so no serious harm done I think.