chadlius88's Journal, 28 April 2016

Day 18 of my re-composition phase.

Higher calorie day today due to activity. 35 minutes on the elliptical before sunrise this morning and a deadlift focus training session tonight:

Deadlift strength Focus workout tonight:

Barbell Deadlift: 5 sets of 5 reps (85% 1RM) (325 lbs.)
Barbell Rows: 4 sets of 6 reps (185 lbs.)
Lat Pull-downs: 3 sets of 6 reps (170 lbs.)
Stiff-arm pull-downs: 3 sets of 8 reps (70 lbs.)
Barbell Curls: 3 sets of 6 reps (85 lbs.)
Incline Dumbbell curls: 3 sets of 8 reps (35 lbs./hand)
Preacher curls: 3 sets of 8 reps (65 lbs.)
Hanging leg raises: 3 sets to failure
cable crunches: 3 sets of 8 reps (80 lbs.)

random weigh-in this morning, down to 182.4. The weight will zigzag throughout my re-composition phase due to filling up and depleting glycogen, I'm also not tracking my sodium intake since My body fat isn't low enough at this point in time to worry about bloating.

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2731 kcal

Fat: 91.38g | Prot: 241.20g | Carb: 226.62g.   Breakfast: Lemon Juice (Canned or Bottled), Trader Joe's Super Green Drink Powder, Quaker Quick 1-Minute Oats, MRM fruit and whey. Lunch: Turkey Breast Meat, Swiss Cheese, Country Kitchen 12 Grain Bread, Hormel Chili with Beans, Westminster Westminster Oyster Crackers. Dinner: Quaker Quick 1-Minute Oats, Food Club Large Egg, Extra Virgin Olive Oil, Trader Joe's Tilapia Fillet. Snacks/Other: BPI Sports Whey-HD, Trader Joe's Fully Cooked Organic Quinoa, Barber Foods Rib Meat, Scallop & Lobster Stuffing Stuffed Chicken Breasts. more...

3432 kcal

Activities & Exercise: Weight Training (moderate) - 1 hour and 30 minutes, Elliptical - 30 minutes, Resting - 5 hours and 30 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...