RFL Workout

Wed, 10 Sep 14

Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Lat Raises: 10x2x8
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Skullcrushers: 75x2x8

Rows: 135x5, 150x5, 175x3, 195x3x6
RDL: 225x2x6

To say this was brutal would be minimizing it.  I'm going to remove a set of warm ups here and there.  The diet is pretty easy to stick to.  Meat and lots of non-starch veggies.  Double protein shake for breakfast.  Four egg white and turkey feta sausage omelette with veggies in it for lunch.  Chicken breast or fish (almost a pound) with a boatload of veggies for supper.  A bowl of sugarfree Jell-o for an early evening snack.  Free meal on Saturday.  I'm currently CAT3 which is the fattest level and supposed to get two free meals a week, but I don't want to wreck this early on.  I may be CAT2 sooner then later, in which case I have one refeed and one free meal.

The diet is Lyle McDonald's Rapid Fat Loss.  He has a new faster version out today.  I tried dieting a few times earlier on this year but it just didn't stick.  I find it hard to get enough to eat when eating a full complement of carbs, fat, and protein.  When you are just eating protein and a few trace carbs and fats from veggies and the meat it allows you to eat larger quantities and stay full.