Wednesday, May 8, 2013

Wed 5/8 - FB SD Hyp

Tue 5/7: 
Rest day
Nutrition: I weighed 179.6. Tight nutrition day.



Prot Carb Fat Cal
TOTALS: Grams 209 66 36   1,434
Calories 837 265 322   1,423
Percent 59% 19% 23% `


Wed 5/8:
Workout: (Fitness First)
Group1
(HackSquat)6PLx6,8PLx6,6,6,6,6 (6) Awesome!
(85#DBBench)5,5,5,5,8 Great
(90#SeatedRow)5x6 Weight bump - V. good
28mins
Group2
(DeadLift)255x5,275x5,5,295x5 V. good
(115#OHP)5x5
(Pullups)5x6
25/53mins
Add-ons
(65#IsoIncline)3x10
(180#CableCrunch)10,8,6 Weight bump
7/60mins
60 + 17 w/u + 8 c/d = 85mins total

My knees were really sore this morning and were even bothering me on the treadmill warming up, so I didn't think legs were going to go well today. Thankfully, I was wrong. Hack squats were really good and I did 5 sets w/ 8plates. Last WO I was thinking about bumping to 10 plates, but today 8 was plenty.(12mins)

DB bench was really good again and I got 8 reps on the 5th set. I might actually have to think about bumping up to 90# DB's. I bumped up the weight for seated rows and they were good, but I didn't feel it quite as well as on Monday, so maybe this was a little too heavy. Great combo. (16/28mins)

Deadlift was really good today. 275#'s felt "light" so I bumped 4th set up to 295#'s. I really wanted to go higher, but also wanted to keep these to 4 sets. I should have bumped up earlier.(12/40mins)

Started with 35#plates (115#s) for OHP today and got 5x5. Tweaked my lower back a little on 2nd set, so I put the weight belt back on. Pullups were OK.(13/53mins).  I finished up with iso incline and cable crunch. I bumped up the weight on cable crunches and they got heavy fast.(7/60mins)

Fantastic Full Body WO today. Very happy with bench and several other lifts. I'd like to hit barbell bench again soon, but my elbows have just been barking at me too much lately. Perhaps next week. Time to get the feed bag on today after this WO!

Nutrition:
I weighed 178.6 this morning. Good nutrition day with increased calories, but still below maintenance. I should have eaten more.



Prot Carb Fat Cal
TOTALS: Grams 218 213 47   2,106
  Calories 873 854 421   2,148
  Percent 41% 40% 20% `

No comments:

Post a Comment