Group1
(135#BBIncline)8,8,8,8,6 Good
(BentRow)135x5,155x5x4
(Legs) none. day off for legs
Group2
(150#PullDown)4x8
(95#OHP)4x7 Good
Add-ons
(50#InclineFlys)12,8,8,8 Real good
(115#CloseGripBench)4x12
(15#LatDelt)12/+4,4,4,4 (5)
(15#RearDelt)12/+4,4,4,4 (5)
(35#Crunch)18/+4,4,4 (4)
(LyingLegRaise)12/+5,5,5 (4)
60mins
Chest: 9
Back: 9
Shoulders: 14
Tri's: 4
Abs: 8
Total: 44
Incline felt good today, but incline was supposed to be heavier (5x5). I'm just not comfortable enough with heavy barbell weights w/o a spotter. I could have done heavy dumbbells, but wanted to use the bar. Still really good. Rows were good. I was able to really control the weight, even at this heavier weight. I was unsure about doing legs today so I did a warmup set of squats with just the bar. Nope, not happening today. Legs need a day of recovery before hitting them again.
I started one set up chinups, but elbows killing me, so I did some pulldowns. These actually felt pretty good. Standing overhead press was good. I'm liking this exercise, even though I miss doing dips every day. No dead lifts today either.
Added quite a bit today since I didn't do any legs. Incline flys were really good and matched up with close grip bench was good. Nothing significant to write about the other items. Just making the dohnuts.
Overall a really good workout for what I hit today. Not nearly as taxing a WO w/o squats/deads, even though with the add-ons it took 60 mins.
Nutrition:
I weighed 183.6 this morning. That's not bad after a fairly heavy eating day yesterday. I scaled it back today and should drop back into the upper 170's again this week.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 227 | 230 | 39 | 2,168 |
| Calories | 910 | 921 | 347 | 2,178 | |
| Percent | 42% | 42% | 16% | 100% |
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