(135#Incline)4x10 great
(135#BOR)4x8 good
(135#Bench)3x12 great
(70#IsoLatBack)3x15 real good
(95#OHP)3x6
(30#DBIncFly)2x10
(65#OHTriExt)10,9,9 hard
(20#LatDelt)3x10
(75#RearDelt)3x10
54mins
Great incline today. First time ever getting 4x10. BOR was tough, but good. Bench was great today too. I actually did 13 reps on the last set. I think I've been getting about 12,10,10. If I get those reps on "high rep day" again, I'll bump up the weight. Elbows were bothering me after BOR so instead of doing T-bar rows, I used the Iso Lateral row machine. I did these high reps and they were great, but weren't any easier on my elbows.
OHP was good, but tri's were pretty beat already. Flyes were tough and bothered elbows a bit, so I only did 2 sets. Overhead tri extensions were tough. Tri's were beat. Hit lateral and rear delts and called it a day.
Great birthday WO! Very pleased. But, elbows were pretty bad, so no pulldowns, but other good back work. If I ever get them back in shape, pullups are going to be a bear.
Nutrition:
I weighed 181.2 this morning. Surprised I dropped weight after eating out last night. Decent nutrition day. Protein should have been higher & more carbs around WO.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 189 | 165 | 27 | 1,664 |
| Calories | 755 | 661 | 241 | 1,657 | |
| Percent | 46% | 40% | 15% | ` |
No comments:
Post a Comment