This isn't a deload WO actually, but trying to take it easy for 2 weeks on upper body. Still hammering lower while the elbows get a rest. I see the PT tomorrow to see what he has to say. Hopefully it will be something other than "stop lifting for a month".
Workout:
(Squat)175x6,185x5,5,5 (4) Good
(RDL)225x6,275x6,6,6,6 (4) Really good
(180#LegPress)3x15
(35#GHR)3x12 wow, good
(65#Shrugs)3x12
(TortureTwist)30/+10,10,10
(Dips)2x12
41mins
Squat was good. 185 was "heavy". Trainer at the gym gave me a tip on squating w/ smith machine. He recommended moving my feet up more so my back stays more vertical and not rounding as much when in bottom position. RDL's were good & 275 didn't feel all that heavy.
Leg press was good. These high reps burn like hell. I had SLDL penciled in, but did Glute Ham Raises (GHR) with a 35# plate instead. These were really good and really worked better than SLDL's have been. I had leg curls next, but skipped them after GHR's. For once a smart call in the gym I think. Hamstrings and glutes really worked from these and didn't need to press it. I did a couple sets of shrugs, then torture twists for abs, and finished off with 2 sets of dips. I did some stretching for my hams to cool down. GHR's worked me pretty hard after squats and deads.
Really good workout. Happy with squat, deadlift & GHR. I'm still surprised that I can't squat more. Lots of work to be done there.
Nutrition:
I weighed 183.4 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 220 | 188 | 31 | 1,898 |
| Calories | 881 | 751 | 278 | 1,910 | |
| Percent | 46% | 39% | 15% | 100% |
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