Finally got my normal stride back after the refeed. Body weight is coming down and I am noticeably tighter. I like this weeks rate of weight decrease more than last week. I hate those big drops when they happen. I think I have calories nailed down at least for the moment. Our bodies aren’t a perfect system, so what works for the moment could change tomorrow. You have to go into prep and offseason knowing this is the case. The body will change and it won’t make sense the fun part is analyzing all variables and possible mechanisms for the change that occurred. Many people think too basic about the process. They have a diet and exercise regimen they follow and if they check off that block then there is no other explanation for lack of result. The don’t think about how fluid might change, meal timing, sleep schedule/quailty, digestion, stress, and a number of other things might effect the outcome. You must have analytic methods for tracking and be very self aware too be successful in your physique goals.
No changes made to the plan today.
CARDIO:35 minutes AM Stairmaster and 10min dog walk
*RP stands for rest pause, rest 20-30 seconds and go to failure again
Prime Supinated Pull down: 3 warm ups. 2 work sets: 1×8, 1×10
Prime Neutral grip Seated low cable row. 1 warm up set. 2 work sets: 1×6, 1×10
Smith Machine Chest supported Row: 2 warm up set, 2 work sets: 1×7, 1×12
Wide grip Pulldown: 3 work sets: 3×10-15
Dante’s Prone incline bench rear delt row: 1 RP set. 1×15+5+4
Rear delt pec deck fly: 1 set with a double drop. 1x12x10x8