Wednesday, January 23, 2013

Wed 1/23 - GBR Upper

Workout: (Fitness First)
(155#Incline)4x7 Great!
(115#IsoLatRow)4x10
(155#Bench)12,10,10 Good.
(90#T-BarRow)3x10 Good
(55#IsoLatShldr)3x10 weight bump - good
(90#PeckDeck)2x12 very good
(90#RearDelt)12/+3,3,3,3,3
(35#HammerCurl)11/+3,3,3,3,3 Good
(130#TriPushDn)16/+5,5,5
(CGPullups)8,6
58mins
+12min w/u on TM=70mins

Incline was really good again today. First set felt heavy and I didn't think I'd get 4x7. I got a spot on 3rd set. Before the 4th set I ran into someone I know so I had a little more rest and got 7 reps fairly easy w/o a spot. Very pleased. Iso rows were good as well.

Bench was good, but I didn't press too hard after Monday's WO having a close call.  Felt good.  Underhand grip T-bar rows were good but bothered my back. I should have kept it to 2 sets.

Somone was finishing up on the Iso Lateral Shoulder press machine and was using 55lbs, so I told him to leave it on. I was thinking about bumping up the weight on these anyway and they were really good and I got 3x10. I need to start alternating doing these heavier with 6-8 reps.

Peck deck was really good again as were curls.  Rear delt and triceps pushdowns were just making the donuts. I was going to call it a day there, but did 2 quick sets of close grip pullups with a short rest. First set of 8 was easy, 2nd set of 6 much tougher.

Overall another very good upper WO. At some point soon I should probably switch the order of incline and flat bench to change the focus there and work on increasing flat bench strength.

Nutrition:

I weighed 179.6 this morning. Pleased with how my weight is. I'd like to get down to the 175 range and see how I feel there for a while. I'm not going to do a hard cut until it gets warmer.  Good nutrition day.



Prot Carb Fat Cal
TOTALS: Grams 227 111 30   1,614
Calories 908 442 268   1,618
Percent 56% 27% 17% `

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