Friday, March 1, 2013

Friday 3/1 - GBR Upper

Workout: (Fitness First)
(80#DBIncline)7,7,7,6' Good
(125#IsoLatRow)4x7
(95#ChestPress)3x7 V. Good
(125#T-bar)3x8 + 90#x10 Weight bump - Great!
(25#LatDelt)3x10
(95#RearDelt)3x10
(35#FrontDelt)3x10
(175#CGBP)10/+3,3,3,3,3 Weight bump - Great!
(50#IncFly)2x6 Real hard
51mins +12 w/u + 15 c/d = 78mins total

DB incline was really good again, but I actually failed the last rep. I really tried to concentrate on form today and control the weight. 1 less rep, but still happy with it. On the first set of incline I did something weird to the back of my neck that was pretty painful. I wasn't working very hard during the first set, but it almost felt like a pinched nerve or something. My neck has been real sore since then.  Rows were good. Chest press was really good, but only did 3 sets. I think I could have used another day rest before 2 heavy WO's again. I bumped the weight up on T-Bar row and these were really good. Did a rested drop set of 90#'sx10 that were awesome.

I did a triple set of lateral/rear/front delts for 3 sets.  This was brutal, but really good.  Did these instead of shoulder press.  I bumped weight on close grip bench and felt really good.  This has become my go-to tri exercise the last couple weeks. Really liking it and I think easier on the elbows than OH tri extensions.  Finished it off with 2 sets of incline fly's.  These were WAY harer than normal.

Overall a good WO. I could tell the last heavy WO wasn't quite out of me, but that's OK. Some real good work today.  Did my normal w/u and c/d routine.

Nutrition:
I weighed 179.0 this morning.

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