Thursday, December 20, 2012

Thurs 12/20 - GBR Upper

Workout: (Worked out at Fitness First)
(135#Incline)4x10 Good
(135#BOR)4x8
(135#Bench)12,12,9 Hard
(80#IsoLateralRow)3x12 Aweome!
(IsoLateralShoulder)35#x15,45#x12,12
(30#IncFly)2x10
(65#OHTriExt)3x10
(20#LatDelt)3x12 Good
(25#RearDelt)3x12
(HammerCurls)35#x7,30#x10
(TortureTwist)30/+10,10,10
57mins
+13 mins on the dreadmill=70mins

Barbell incline was good, but a felt a little harder than last 4x10 WO. This was reflected in flat bench where I got less reps than last time.  BARELY got #12 up on 2 set, and only 9 on last set. Really low cals/carbs yesterday & working out fasted might have played a part here. BOR's were OK, but the iso lateral row machine was really good. Good weight and good reps.

I decided to do shoulders on the iso lateral machine instead of OHP today.  First set was too light, but 45#s were great.  Felt a burn/pump in my shoulders more than w/ OHP. I'll do these when at this gym more often.  Incline flyes were really good again today, but not really close to adding weight here.  Chest is always fatigued by the time I hit these.

Overhead tri's were OK.  I did more reps with lateral raises today. Probably a product of just doing them more frequently lately.  Rear delt's were OK.  Was planning on using the machine, but someone was on it, so I did DB's.  I decided to hit curls today. I haven't done them in months due to my elbows. I did hammer curls which puts less stress on the elbows/tendons and these felt pretty darn good.  Hit abs and that was that.

Good WO today.  A little weaker on incline/bench, but some great work on the iso lateral machines.  I'll have to try the iso lateral bench sometime soon.  It felt good to do a few curls again.  Walked on the dreadmill for 13 minutes that felt like an hour.

Nutrition:

Weighed 178.2 this morning.  Post WO meal was a whey shake, plus a bowl of Cherios with sliced up banana.  I think I could have eaten 4-5 bowls.  Fairly good nutrition day.  Higher carbs; still well below maintenance.



Prot Carb Fat Cal
TOTALS: Grams 224 146 28   1,728
Calories 897 585 256   1,738
Percent 52% 34% 15% `

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