I worked out at the larger Sprint gym today.
Group1
A1(185#SmithBench)5X5
A2(100#BentOverRows)4X10
B (170#LegPress)4X10
21mins
Group2
A1(Pullups)5X5
A2(Dips)5X10 (10,10,10,8,7)
B(110#Deads)4X12
19mins
Add-ons
(35#Crunch)20/+6,6,6,6,6 (6)
(LyingLegRaise)12/+4,4,4,4 (5)
(50#RDelt)14/+4,4,3,3,3 (6)
12mins
52 mins
Chest: 10
Back: 9
Legs: 8
Shoulders: 6
Abs: 11
Total: 33 sets (not including abs)
Bench was good. 5X5 was decent weight but should bump it up by 5-10#'s next heavy WO. Did bent over rows with a barbell and it was better than with DB's. This took a good amount of effort. Leg press felt a lot heavier than 170#s. It was a different machine than what I did 255X4X10 on last week. So, either my legs aren't recovered, the machine is just different, or most likely some of both.
Pullups were good, but I didn't quite get the last rep up. Bent rows definitely impact this, but did them nice and controlled. Dips were good, but hard. Hope to be able to get 5X10 w/in a few weeks. Didn't get the last rep all the way up. Deadlifts with barbell were good. A little too light, but 110#s is the heaviest barbell at the large Sprint gym.
Abs were good. Lying leg raises were really tough after weighted crunches. Rear delts were OK. New machine that was a little weird.
Overall a really good WO. Dumbbels go to 75#s at the big Sprint gym, so I'll have to remember that for bench. I may need to consider hitting legs every other WO instead of 5Xweek. This might actually work out well. I could do legs 2-3 times a week and the other 2-3 times hit 2-3 different add-ons.
Nutrition:
Whoa! I weighed 185.0 this morning. Guess I over did it this weekend. Good nutrition today. About exactly what I wanted to hit.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 201 | 164 | 30 | 1,716 |
| Calories | 803 | 657 | 270 | 1,730 | |
| Percent | 46% | 38% | 16% | 100% |
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