Saturday, January 5, 2013

Sat 1/5 - Upper (Stuck!)

Workout: (Fitness First)
(145#Incline)10,9,8,7 Bump in weight-very good
(100#IsoLatRow)4x10 Bump in weight-very good
(145#Bench)12,11,8 Bump in weight-got stuck
(CloseGripPullups)3x6
(50#IsoLatShldr)3x10
(35#IncFly)3x10 good
(70#OHTriExt)2x10
(25#Lat/RearDelt)3x8/10
(120#TriPushdn)12/+5,5,5
(30#HammerCurl)15/+4,4,4,4 great
58 mins

Incline was really good with a bump of 10#'s & will be good to work to 4x10 again, then bump, repeat. Bump in Iso Lat Row weight felt good and I concentrated on the contraction and negative.  Bump in weight for bench too, and it was going along and I was feeling real good when toward the end of the 2nd set my right wrist just kind of colapsed backward. Really weird. Anyway, I was semi-stuck.  I got the right side up but couldn't get the left side on the rack, so I lowerd the left side to the floor, snuck out and got it on the rack.  Ughhh, pretty embarrassing, but it generally happens sooner or later. Thankfully the gym wasn't that crowded ;)

Pullups were pretty good. I did them with suspended handles in the squat rack. My elbows are pretty sore, so the pullup experiment is over again for a couple WO's. Freakin' elbows.

Iso Lateral Shoulders were good, and 50 is a good weight for now.  Flye's were really good again.  Hammer curls myo-rep style were great again.

Overall a  fantastic WO with a couple bumps in weight and good reps.  Oh, except for that one little getting stuck under the bar thing.

Warmed up on the treadmill for 10mins, c/d 15 mins for total of 25.  Total WO time 83mins.

Nutrition:
I got a new scale yesterday and it is consistently weighing me 1.4-1.6 pounds heavier than the old scale. The new scale "measures" body fat %, LBM, etc.  I don't think it's very accurate for those measurements.  I'll check them occassionally and as long as they are stable or going down, it's at least an indication of where I'm at.  So, I weighed 183.0 on the new scale (181.4 on old scale) so weight dropped from yesterday.

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