(80#DBInc)6,6,6,7 V. good
(90#SeatRow)4x8
(145#Bench)12,12,13 Great
(90#T-bar)3x12
(65#IsoShoulder)3x8
(100#IsoRow)3x10+45#x15DS Great
(Dips)15,11,8
(90#RearDelt)10,75#x10,10
(165#Crunch)3x12
(KneeCrunch)3x12 Great abs
51 mins + 13 w/u + 10 c/d = 74 mins total
For whatever reason I wasn't feeling very motivated this morning for this WO, but my mood changed a bit during w/u. The WO I wrote out was higher rep pump stuff, but I figured I'd better take advantage of all the eating I've been doing and try to get a good one in. I wasn't sure how this would go because my shoulders were pretty bad yesterday...probably from kayaking.
Incline was good and I was able to get above the 6 rep mark again (after dropping off for a few WO's). Rows were good.(14mins). I almost did lighter incline next, but stuck w/ plan and did flat bench and added 10#'s from what I've done recently. I still got the same reps and this felt awesome. T-bar was also very good and I've got to bump the weight up for these higher rep sessions. Good sign.(11/25mins).
Since shoulders were bothering me, I only did 3 sets of iso shoulder press and it was OK. Iso rows were good. Bumped weight and also did a drop set at the end that was really good.(11/36mins). Dips were good, but I died. Tri's were done. I also had to drop the weight half way through 2nd set of rear delts. My back was done from all the pulling.(8/44mins). I did some abs and the crunch/knee crunch is just a great combo for me.(7/51mins).
Nutrition:
I weighed 183.2 this morning. That's about as heavy as I want to get. I'll eat quite a bit today given heavy workload this morning, but then reign it in the remainder of the week.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 226 | 291 | 45 | 2,472 |
| Calories | 904 | 1165 | 408 | 2,476 | |
| Percent | 36% | 47% | 16% | ` |
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