Morning AM! Have the day off today, so getting in a late morning WO and then catching up with an old buddy of mine over lunch.
Official weight check this AM: 157.2#, (-2.4# since last week).
Enjoyed an evening out on Sat. Took the kids out for Italian. We rarely do dinner at a restaurant, so this was an excursion to Maggiano's. Had a ~1500 cal dinner and not even mad about it. Sampler apps, cannelloni, chocolate cake. Ended up about ~2500 cals on the day.
Had a chat with a local coach to talk about strength and BB goals. Set up sounds reasonable, online coaching with a once weekly in-person workout to help push me a bit further and allow me access to machines I don't have at home. $250/mo. Sounds semi-reasonable, if not a hair high. But since it's got the live training session I feel like that helps justify cost. Just gotta see if I can swing it...
Bird Dogs x10,5,3
Neutral grip pull ups x12,7,6
Straight arm resistance band pressdowns (20#) x Deadlifts:
185x6,6,7 - grip it and rip it! Last set of 7 felt the best. Amped myself up and pulled fast.
+200x3,3,1 (didn't count the bar, as it was the non-Olympic bar)
Missed reps on last set as I was aiming for 3. Grip and mental focus slipped.
Deficit deads (standing on 45# plate, note same as above):
Stretching/foam rolling and posing to finish. Not gonna lie, was fried at the end of this.
58 mins, 317 cals
If I want to improve deads, why am I not focusing on deads?? Seems simple right? So here we go. Did deads, rack deads for top motion, and deficits (light) for the bottom portion.
Pre: 1 scoop Zeus
Intra: Same as usual. Just finished up my Ansi micronized creatine though, so will be switching to plain creatine mono (Musclesport, 5g) moving forward.
Soundtrack: Rediscover the 90s rock, Amazon Music
Since I worked out later today, I had my breakfast and 1 cup of coffee first.