Group1
(75#DBIncline)8,6,6,5
(155#SmithBOR)4x8 Good
(245#RDL)4x7 Good
26mins
Group2
(95#SmithOHP)4x10 Very good
(125#Row)2x8 Elbows killing
(30#InclineFlys)2x12
(130#LegPress)3x15
44mins
Add-ons
(TortureTwist)30/+10,10,10
(Dips)3x12
53 mins
DB incline was pretty good. A little surprised I dropped from 8 to 6 on second set, but not bad. Getting the DB's up in place today was painful on my elbows. Not a good sign. Wonder if I should do more barbell when I go heavy on these. BOR's were good. Bumped up the weight on RDL's from last week (still not back to where I was, but close).
OHP in the smith machine were good today and my right shoulder didn't seem to mind them too much. I tried a pulldown and that wasn't happening with my elbows, so I did the row machine. These were really painful too, so I stopped after 2 sets and switched to 2 sets of incline flyes (both supersetted with OHP). I went a little heavier on leg press today than last WO, but knees are still not back to near 100%.
Finished up with abs and 3 sets of dips. Pretty good full body WO. My hamstrings were tight the last two days from my last lower WO so decided to do full body today instead of a straight lower day. Not sure if I'll work out tomorrow, or give my elbows a rest and either hit upper or another full body on Fri or Sat.
Nutrition:
I weighed 180.6 yesterday morning and 181.6 this morning. There was a holiday pot luck at work yesterday, so weight bumped a little for this morning. Good nutrition day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 218 | 138 | 30 | 1,679 |
| Calories | 873 | 551 | 269 | 1,694 | |
| Percent | 52% | 33% | 16% | ` |
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