(155#Incline)8,8,8,8'
(100#SeatRow)4x6
(40#IncFly)3x10
(100#T-bar)3x10
(70#IsoShldr)2x10
(25#LatDelt)2x10
(CGPullups)3x8
(40#Dips)2x8
(40#Curls)2x10
(180#Crunch)10,8,8'
(KneeCrunch)3x12
(150#TriPushDn)2x12
50mins + 15 w/u + 10 c/d = 75 mins total
Good barbell incline again today. Every set felt "heavy" though. I asked for a spot on the last set and got a touch on the last rep. Low rep seated rows were good again.(15mins). Incline flys were good, as was t-bar row. I've been trying to keep form really good on t-bar the last couple of WO's.(9/24mins).
I was just going to do lateral delts and pullup combo here, but decided to do some shoulder press as well. I went heavier than I have been lately and was really surprised I got 10 reps on both sets. I did pullups close/neutral grip and they felt really good. I could feel a big difference in muscles being worked from standard, wider-grip pullups. Will continue to mix these in.(12/36mins).
I was a bit undecided between doing CGBP and dips, but settled on weighted dips. Combo'd them w/ curls, but only did 2 sets.(6/24mins). Finished up with some good ab work and 2 quick sets of tri pushdowns.(8/50mins).
Very solid upper WO. I'm liking the incline fly's as a 2nd movement, but probably shouldn't get too far away from some BB or DB flat bench.
Nutrition:
I weighed 180.2 this morning. Pretty solid week of eating last week w/o the normal large swing due to cutting during the week and then feeding all weeekend. This is probably a much better approach, though not as much fun on the weekends :)
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 243 | 333 | 52 | 2,750 |
| Calories | 971 | 1332 | 464 | 2,766 | |
| Percent | 35% | 48% | 17% | ` |
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