Sunday, August 4, 2013

Sun 8/4 - FB SD Hypertrophy

Workout: (Fitness First)
Group1
(80#DBInc)4x7
(125#T-bar)4x8
(LegPress)4PLx15,6PLx12,12,12
28mins
Group2
(95#OHP)8,9,10+35sec hold
(Pullups)3x8
(DL)205x8,225x6,275x5,5,5 V. good
26/54mins
Add-ons
(Dips)20,14
(50#HCurl)2x10
(180#Crunch)10,8
(KneeCrunch)15,15
(40#IncFly)2x10
16/70mins
70 + 10 w/u + 0 c/d = 80mins total

Really wanted to get some leg work in but didn't want a full lower day after not doing legs in a while so I did a FB SD Hypertrophy WO today. Felt great and was very surprised by leg press and DL and haven't lost much after a layoff.

Incline was good, but not as easy as last WO. T-bar was good.(16mins). I was only planning on using 4-plates for leg press, but it was too light so I bumped to 6 plates. Almost went to 8.(12/28mins).

OHP was good and I added a rep each set. Pullups felt much better today than last WO.(11/39mins). I was planning on doing light/high-rep DL, but it was feeling good so I bumped the weight a couple times. 275 wasn't too heavy and was thinking about going 300. Very pleased.(15/54mins).

I ended up doing a lot of add-on work. Dips were good and I went heavy on hammer curls. Both good.(7/61mins). Crunches were good and I threw in some incline flys because I had a few mins before having to run over and meet Sarah at the club after her run.(9/70mins).

Nutrition:
I weighed 180.2 this morning. I was surprised I wasn't lower. Had sushi after WO, then went Kayaking w/ Sarha on the Potomac for 3 hours and had Pei Wei and Sweet Frog.

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