Day 1: 163.5 (LOTS of carbs last night, nom nom nom)
Training:
Depletion, full body
A: Prisoner squats, bodyweight, 60 sec (30 reps, bleh!)
B1: Leg extension, 3x22/33/33, 60" not too bad, burn at the end
B2: Leg curl, 3x22, 60" this one HURTS >
C1: Flat BB bench, 3x20/29/29, 60" not really feeling it in pecs, but arms are dying
C2: BOR, pronate grip, 3x20/29/29, 60" owwww
D1: Lateral raise, 3x8/5/5, 45" ahahahhaaaaa cry
D2: Calf raise, 3x29/42/42, 60" last set burrrrrn
E1: DB curls, 2x8#, 45" good
E2: DB kickbacks (never thought I'd ever do these again, ha), 2x8#, 45" burrrn
F: DB flat flyes, 2x8#, 60" these hurt
Cardio:
PWO, 31' ss on the st. bike At first my calves weren't sure we were up for this, but after a few minutes, settled in nicely. Read up to pg 17 in Namaste's BR journal.
Foood:
M1: coffee w/1/2c skim milk, then coffee w/1/4c skim and 10g casein pp
Ex.-depletion, cardio
M2: 200g EW, 4g butter, 7g lite mayo
M3: turkey/beef meatloaf w/ketchup
M4: 100g cocheese
M5: 170g turkey breast, 100g asparagus
M6: 100g cocheese
947 cals, 168gP, 23.5gC, 19gF
Feeling pretty good! Felt a bit wobbly after the depletion, and was getting a burn in all parts towards the end of each set (which I timed with my cell phone), some worse than others, as noted. I'm not satisfied that I hit chest fully, though. Seems like my arms gave out before I felt anything there, so I'll need to look into that. I know my pecs are "firing"--at least I *think* they are--but hmmmmm.
For tomorrow's depletion, I'm going to change a few exercises, like try split squats to hit the butt better, and incline work for chest. Maybe some other stuff, need to think on it.