Wed 6/12 - FB SD Hyp

Workout: (Fitness First)
Group1
(HackSquat)6PLx10,8PLx10,10,10,10 Awesome!
(80#DBInc)6,6,5,6  Not good
(90#SeatRow)4x8 Great
26mins
Group2
(DeadLift)255x5,275x5,5,295x5,5 Great
(115#OHP)4x5 Good
(90#T-bar)4x10 V. good
23/49mins
Add-ons
(60#DBInc)12,10,10 V. good
(50#HammerCurl)2x8,30#x12
(T-Twist)30/+10,10,10 V. good
14/63mins
63mins + 15 w/u + 8 c/d = 86mins

My legs weren't feeling very good last night or this morning, so I wrote out 2 WO's this morning and figured I'd decide which one to do dependent on how I felt after warming up. My legs felt good on the TM and some light squats so I decided on the FB SD Hypertrophy WO.

Hack squats were great! Didn't go real heavy, but 8platesx10 reps was awesome work. I took fairly short rests between sets, but had to take a couple mins after these before moving on to Inc/Row's.(11mins). I warmed up on incline w/ 60's and they didn't feel as light as they normally do. 80# DB's felt really heavy today and I couldn't even get 6 reps on the 3rd set. I took some extra rest before the last set and got 6.  Seated rows were great today and I got higher reps and really felt my back working. When Inc flet so heavy I thought maybe hack squats had just taken a lot out of me, but rows were really good, so don't think it was that.(15/26mins)

I started at 255#'s on deadlift and planned to do a couple sets there and move up. It felt really light, so I jumped up to 275#'s and then again to 295#'s. These were really good.(12/38mins). I hadn't done OHP in a while so figured I'd better work it back in. It was pretty good. T-bar for higher reps was great. (11/49mins).

I had dips written in, but since I was a little disappointed in incline, I went back to it for some extra chest work w/ 60#DB's. These were really good. I combo'd it with heavy hammer curls for 2 sets and 1 lighter set.(10/59mins). Finished off with some torture twist ab work that were great.(4/63mins).

Great FB WO, and I'm glad my legs turned around and I was able to get this in today. DB incline kinda sucked, but several other movements were really great.  Weird.  I won't be able to work out this weekend, so just another GBR Upper on Friday before getting on the road.

Nutrition:
I weighed 177.4 this morning. Today will be at or above maintenance to recover from WO today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	259	313	48	2,705
	Calories	1035	1253	431	2,718
	Percent	38%	46%	16%	`

Now that's a good healthy amount of eating. I may have been a little better served by swapping some protein for more carbs, but very good day and about exactly where I wanted to be calorie-wise.