(155#SmithIncline)4x10 good
(110#BOR)4x10
(155#SmithBench)3x12 great
(125#Row)3x10 great
(95#SmithOHP)2x10
(30#IncFly)2x10
(65#OHTriExt)3x10 good
(25#RearDelt)3x10
(20#LatDelt)2x10
(Dips)12,10
44mins
Today was a higher rep day. I decided to do barbell incline instead of dumbbells today. These were good on the smith machine, though I'd rather not have to use it as frequently as I do. Bent Over Row's weren't great today. I went lighter, and they bothered my elbow pretty bad. I did one set with an underhand grip and that hurt even worse than normal. Smith bench was really good and I bumped up weight on the row machine. I'm loving this row machine at the large Sprint gym.
My right shoulder has been a little sore the last couple of days and it bothered me a bit during OHP, so I only did 2 sets. They were good sets. Incline fly's were tough, so 2 sets were plenty there as well. Overhead Tri extension (on the preacher curl seat again) were good again. I need to work on bumping that weight up. Rear delts were OK, and WO was over there, but I decided to hit 2 quick sets of lateral delts. I was cooling down and decided some dips might feel good (I love dips). Chest and tri's were worked well and these bothered my right shoulder a bit. I probably should have skipped these.
I felt pretty good about this WO. It started with incline feeling a little tougher than I thought it would be, but warmed up after that and felt good other than my right shoulder barking a little bit (and of course my elbows are still a mess, but that goes w/o saying lately).
Nutrition:
I weighed 183.2 this morning.Good nutrition day. Skipped the apple I wanted tonight.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 203 | 113 | 33 | 1,570 |
| Calories | 813 | 452 | 301 | 1,566 | |
| Percent | 52% | 29% | 19% | ` |
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