(185#SmithIncline)6,6,6,5 really good. PR.
(140#Row)4x10 very good
(60#DBBench)3x10 great
(Pullups)3x6
(95#SmithOHP)12,10,10'
(35#IncFly)2x10
(70#OHTriExt)x10, 75#x10,10 Great! PR!
(25#Lat/RearDelt)8/10,8/10,0/10
(30#HCurl)13/+4,4,4,4 very good
47 mins
Wanted to go heavy on chest today, but also felt like a change up today from 75#DBIncline, so I did heavy smith incline. This was really good and I was happy with the reps here. Bumped up the weight on rows today and they were great. Heavy incline and rows is a tough superset though.
Since I did barbell incline, I did DB flat bench. I wasn't sure what weight to use so I started with 60's. First set wasn't bad and I was going to bump up the weight. Glad I didn't. After heavy incline, these got tough quickly and really worked last 2 sets to get 10. Pullups were OK. I wasn't going to do them and do BOR, but lower back still a little tender from heavy dead lifts the other day. Didn't go to failure on pullups and sets of 5 might have even been better to save the elbows more.
Smith OHP was good. First set was easy. Felt like I could have done 15 reps easy. 2nd set, 10 was tough. 3rd set, done by 8 reps and last 2 reps were partials. Hit a wall. Incline flye's were really good (and hard). Just 2 sets was more than enough. Chest was done!
I did Tri Ext and delts as a triple set. First set of OH ext's felt easy so I bumped up to 75#'s. This is the heaviest I've gone and still got 10 reps. Very happy w/ this because this is another bump in a couple of weeks. I thought these were going to suck today because of heavy pressing already. Rear delts felt really good. I only did 2 sets of lateral raises because shoulders were done from OHP. Finihsed up with myo-rep curls which were great.
Wasn't expecting much from this WO, but it turned out great! I really liked the heavy BB incline followed by DB flat bench. This really worked the chest well. I'm nervous to go realy heavy on BB w/o a spotter, so this worked well. A lot of work in 47 mins!
Cardio:
Walked for about an hour with Sarah again this evening.
Nutrition:
I weighed 182.2 this morning. Feeling pretty lean actually and surprised my wieght jumped up. Good nutrition day, other than having casein shake so late (11:30PM).
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 213 | 133 | 26 | 1,598 |
| Calories | 852 | 530 | 236 | 1,618 | |
| Percent | 53% | 33% | 15% | ` |
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