Group1
(HackSquat)6PLx10,8PLx4x10 Awesome!
(135#Incline)4x10 Great
(115#T-bar)4x10 Heavy
25mins
Group2
(225#SLDL)4x10 Great
(95#OHP)10,10,10,8
(Pullups)4x7
23/48mins
Add-ons
(20#LatDelt)10/+5,5,5,5
51 + 17 w/u + 12 c/d = 80mins total
My back was really tight this morning, so I spent some time stretching at home before going to the gym. I wrote down leg press for my 1st exercise (wimping out), but after I warmed up I decided to go ahead and do hack squats. Glad I did.
Group1: Hack squats were really good and I did the 5 sets in 8 minutes. Brutal. I had to rest 4 minutes before moving on to incline/rows though.. Incline was really good and happy I did barbell. 4x10 was great. Had to work hard, but not too grindy. T-bar felt really heavy by the last 2 sets.(13/25mins).
Group2: High rep SLDL was great. Grip was becoming a bit of an issue on the last set and forearms were on fire.(11/36mins). I decided to do higher rep OHP again. Was hoping for 4x10. Didn't quite get it, worked hard, felt good. Pullups were just "there".(12/48mins).
Add-ons: I wrote in dips or bench and lat delts for add-ons. I scrapped dips/bench. I was really freaking beat and wouldn't have gotten much out of them. I went ahead and did a myo-rep set of lateral delts (they need work).(3/51mins).
Great full body WO. This is my hardest, yet favortie workout of each week. Time to eat!
Nutrition:
I weighed 179.4 this morning. Despite being pretty high, I'm feeling (and looking?) pretty lean. Abs are still showing nicely even at this weight. Ate a lot today (hopefully a bit above maintenance), but clean.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 244 | 346 | 54 | 2,813 |
| Calories | 977 | 1386 | 486 | 2,849 | |
| Percent | 34% | 49% | 17% | ` |
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