Thursday day 2 of… 1 or 2 weeks getting back into the gym before starting a proper cycle.
Deadlift 6x5 worked up to 155. Stayed light.
Ohp 4x10+ 45 lbs. Hit several 12 and 15 rep sets.
Lat pull down 3x15 70 lbs
Leg curl 3x10+ 60 lbs
1 mile cardio post work out. 6%incline. Mostly walking because… I don’t cardio.
17:15. Guess I need to keep doing this because that killed me… Walk at 3 jog at 5-5.6 (only like 3 or 4 times for a min lol)
Decided on a mix between psmf and matador.
Psmf with 1 refeed and 1 free meal for 2 weeks.
2 weeks at just below maintenance.
Repeat until desired weight.
Psmf days are 800 to 1k calories.
Refeed days add 320 grams of carbs…
Free meals add 500 calories.
Maintenance is approx 1800 to 2k
Running “maintenance weeks” at 1600.