(25#SquatPress)5x25
(120#RevGripPulldown)5x20
(105#Bench)5x25
(90#SeatedRow)5x20
(45#DBSwing)5x20
8 mins/circuit (6mins working + 2 min rest) 5 times
40mins + 5min TM c/d = 45 mins
This was an awesome freaking WO! I wasn't sure what to do today because my legs, surprisingly, are still really sore from my last lower WO. Also, next time I do lower, I want to do it at FF or the large Sprint gym and I didn't have time for that today. So, pressed for time, but really wanting to work out, I decided to do a series of complexes.
I wanted to try to get a series that had a horizontal push/pull, vertical push/pull, quad dominant and glute dominant exercise. I think I accomplished this fairly well (pulling this routine out of my ass, BTW).
I came up with the circuit above and only really had to adjust the weight on seated rows (dropped weight from 105 to 90 lbs). Bench could have been a little heavier and kept to 20 reps instead of 25. I could only get 15-20 shoulder presses on the squat press and finished the remainder of squats just holding the DB's at shoulder level. The circuit took 6 minutes to go through moving from one exercise to the next w/ only a few seconds to catch my breath, and then I rested for 2 minutes (8mins total). I completed 5 circuits in exactly 40 minutes,plus 5 mins c/d on the treadmill for 45 mins total. Absolutely loved this workout. It was pretty brutal, but will do it again. Great WO plus shower in exactly 1 hour. Perfect.
Nutrition:
I weighed 185.2 this morning. I actually dropped weight from yesterday even after pigging out at Sarah's house for the super bowl. Weight is still WAY too high though. Really took a couple steps back this weekend. Got back to the cut today and had a good nutrition day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 228 | 79 | 27 | 1,492 |
| Calories | 910 | 318 | 246 | 1,474 | |
| Percent | 62% | 22% | 17% | ` |
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