Refeed was a success to say the least. I ate so much I passed out HAHA i’m not kidding. All the carbs made me so sleepy! I think it was the cookies, or maybe the almond torte cake… (I scraped off most of the almonds but some of them seemed to have gotten stuck in the icing; oops.)
The following morning I slept in till about 7 because that’s pushing my breakfast time. I had my usual oats, egg whites and veggies then headed to the gym for a heavy lifting session! I started with:
100 banded pull aparts (4×25)
warmed up 100 lat pull downs (4×25) and a little dumbbell flat bench before pause bench.
It’s my 3rd week of pause bench, ending the second phase of my program. I kept the weight the same through all three weeks at 105 4×4. Felt great!
following bench is a facepull variation with a row bar 105 total reps.
50 pull ups (5×10) on the assisted machine
100 body weight TRX rows
50 shrugs (I never do shrugs! My traps develope well on their own without isolated assistance but I had extra energy and it’s in my program. I did 2 sets of 25.)
I ended with 40 minutes of cardio on the open stride machine. Felt full and lean after this workout!
CONTEST PREP UPDATE: I’m under the 12 week mark. I just bought my OCB membership which is a one time fee and good for a year. It was $70, which I think is one of the cheaper memberships (vs NPC.) I have my shoes which I started walking around in but need to make more time for! If I wear them while cooking I will be set haha. I’m also going to start posing on my own from YouTube channels and start looking for a posing clinic to go to, probably closer to 8 weeks out. I get another refuel day in 2 weeks! I’m happy with the progress being made so far, it’s crazy what the body can do!
Also, I will be training one of my good friends. She is so excited and dedicated I can’t wait to get started!