Workout:
(50#DBIncline)3x12
(40#BackExt)3x10
(105#MilitaryMachine)2x10
(IncFly)30#x10,25#x10
(40#OHTriExt)3x15
(80#RearDelt)2x12
(15#LatDelt)2x10
(DBBench)40#x13,35#x18,25#x20
30mins
Chest: 8
Back: 3
Shoulders: 6
Tri: 3
Total: 20sets
First workout of the deload week. Incline was good. I tried several different rows and pulldowns with different grips and light weight. Sharp pain in my right elbow, so gave up. I'll "test" it later in the week, but probably best to just not do any pulling for at least a week. I did some back extensions instead. I was going to do DB OHP, but thought getting DB's up might bother the elbows, so I just used the machine. Incline flys were OK, but I should have started with 25#'s, maybe even 20#s. Overhead tri's were good. Rear and lateral delts were good, but I don't know if I should have done all 3 shoulder exercises. I added DB bench at the end and in hindsight, 40#s was too heavy (even though it wasn't "heavy") because I really just wanted to pump out some reps. I should have started around 30#'s. Next WO, I think I'll do flat bench 1st and incline 2nd.
Overall a pretty good first deload WO. Didn't work too hard, but got a nice stimulation. I'll tweak it a bit for next time based on how it went today. Overall lesson learned was, when in doubt, go lighter to make sure 10 reps is EASY and get closer to 12 reps on a few of the exercises.
Nutrition:
I weighed 179.4 this morning. The same weight as yesterday even with all I ate yesterday.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 231 | 212 | 39 | 2,100 |
| Calories | 923 | 848 | 354 | 2,126 | |
| Percent | 43% | 40% | 17% | 100% |
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