MONDAY
BW: 146.2
waist: 32-ish
BF est (Navy calc): 12-13%
Macros: 2146 => P187 C92 F110
Back after a battle with stomach flu. And as Ben Askren recently said with great eloquence: “well, that sucked.”
I’ve got two more workouts to finish off Block A: a medium and a light. I did the light workout today and will do the medium workout on Wednesday to finish off the Block.
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:50 minutes / 150 calories / 8.8 intensity
Best Damn High Volume Workout Plan for Natties (Wk 4: Day 2)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg extension
100 x 12 x 4
Standing leg curl
100 x 12
100 x 12!
100 x 12!
100 x 12!
Seated leg curl machine was broken, so this was the only alternative. These were tough. Even holding position against the weight was a bit of a challenge. Hope they get the machine fixed soon.
Low 2 high cable fly / DB row compound superset
25 x 12 x 4 / 50 x 12 x 4
Decline EZ bar tricep extension / Preacher curl compound superset
25 x 12 / 30 x 12
25 x 12 / 30 x 12
25 x 12 / 30 x 12!
25 x 12 / 30 x 12!
Preacher curls were stout, but I wanted to finish the Block with the same weight. Felt pretty strong all the same; it will be interesting to see what happens in Block B when the reps go down.
Nice to be back at it. Workout felt a little long today (almost two hours including warmup), maybe because of the single leg curls and lack of supersetting the extensions and curls. I’d like to keep it closer to 90 minutes max.
Enjoyed CT/s Primer 52 article today. I’m going to increase my caloric deficit on Tuesdays and Thursdays (Cardio BJJ Cardio Days) - which is already pretty stingy on a net calorie basis - as I boost the calories on my weight training days a bit. I’d been planning to do something like this once I reached my goal weight of 145. CT’s article was a nice sign from the T-Nation Gods to go ahead and get after it!