RFL Day 1

RFL Day 1

Monday:
Cals Out: 2184
Cals In: 888
Deficit: 1296
Activity: 3-6 mets: 53 mins, 6+ mets: 0 mins
Steps: 5232
AM Weight: 176.2

B: Black coffee
1:30pm: 8oz (cooked) Roast chicken breast, green beans
9:30pm 11oz (raw) Chicken, mushroom, zucchini, salsa, sugar free jello

Cals: 888 P: 150.7 C: 22.9 F: 17.4

Doing the full body workout in the RFL handbook.

Treadmill: 5 minute warmup.

Barbell Squat: 45x8, 65x8, 85x8, 85x8, 90x8
Barbell Deadlift: 135x8, 155x8, 155x8
Bench Press: 65x8, 65x8, 65x8
Assisted Chin-Up: -50(x6, x6, x6) 
Lateral Raise: 10x10, 10x6
Bench Dips: 2 sets of 10
Ab Crunch Machine: 50x8, 50x10
Hyperextension: 25 x 8, 25x8


Red text is a personal record (PR)


Thoughts:Squat: I definitely do better when there are people squatting next to me 
Deadlift: Going up 
Bench: still heavy
Chin-ups: yay 3 sets of 6, getting better. I like the pump, I went over to do my lat raises and I could actually see my biceps in the mirror without even having to flex 
Lat raise: Something wasn't happy. First set was fine. 2nd set something voiced loud complaint in my bicep area. 
Bench Dip: Nothing remarkable, I guess I should try some form of weighted ones.
Ab Crunch machine: Sucks, I'm going to use the bench next time and a dumbell.
Back Extensions: did em. 

Great day 1. Actually weighed in at 176.2 this am. By this evening I was down to 174 already.