Did a cardio circuit of burpees, mountain-climbers, squat thrusts, shadowboxing and kick practice. Only needed about 6 minutes to feel an effect. Immediately after I went on a 50 minute walk.
I've had great success "stacking" activities this way. The EPOC produced by the interval training accelerates lipolysis during the walk (and well after). It saves time to boot, too.
Overhead press:
155 x 5
175 x 3
195 x 3
> Been more than a week since I've pressed and even longer than that since I've done bench or any kind of assistance work for my arms. I think I put out the fire just in time.
Dips:
55 x 8, 8, 7, 7, 5
Face pulls:
60 x 30
NG pull-ups:
12, 8, 8, 7, 5
Curls
Ugh, when taking time off for a meet I need to eat as if I'm bulking. The only way I ever progress on a calorie deficit is with a high training frequency. My press regressed as a result.
Speaking of which: http://www.youtube.com/watch?v=5PDNhIbTLR0
Almost took 1st.
