Friday, October 19, 2012

Fri 10/19 - FB SD Hyp - Great WO!

Workout:
Group1
A1(Bench)205#4X5,215#x5 (5)  Great! PR!
A2(110#BentOverRows)4X10
B (200#LegPress)4X10
20mins

Group2
A1(Pullups)5X6  Good.
A2(20#Dips)10,10,10,8,7 (5)  Awesome. Loved these.
B(DeadLift)225X5x2,245x5x2,265X5  Great.  PR!
21mins

Add-ons
(TortureTwist)20/+10,10,10,10 (5)
5mins

46 mins
Chest: 10
Back: 9
Legs: 9
Abs: 5
Total: 28 sets

Bench was really good again.  Last week I said I didn't think I could get 205#, 5x5.  I did better and bumped up last set to 215#'s X 5.  Bumped up bent over rows to 110#'s.  Bumped up leg press to 200#'s.  Last set of leg press was pretty difficult.  Great G1.

Did 5X6 pullups even after after doing heavier rows first.  Good!  Dips were GREAT!  I wanted to do higher reps, but started doing first set and they were just too easy.  So, I did sets of 10 with a 20# weight.  Dropped off last two sets, but this was perfect and will allow me to work up to 4-5X10 with this weight while alternating 5X5 with 40-45pounds.  Pullup/heavy dip combo is pretty brutal for me.  Then I did heavier deadlifts than I've done before, topping out at 265#'s X 5 reps on last set.  GREAT G2!

I was spent and running short on time.  Hit some torture twists and called it a day.

Awesome freaking WO!  Added weight to the bar on most everything.  New goal is to start adding weight to pullups.  Time to EAT and grow!

Nutrition:
I weighed 174.4 this morning.  Gotta increase the calories more.  What a nice thing to be able to say!  Increased calories today to 2,500.  I'm still working out fasted and like that, but if I have to increase calories much more I'm going to have to start eating earlier in the day to get them in.



Prot Carb Fat Cal
TOTALS: Grams 249 288 45       2,516
  Calories 997 1153 404       2,554
  Percent 39% 45% 16% 100%

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