Thursday, September 19, 2013

Thu 9/19 - GBR Upper + Pics

Workout: Sprint Gym
(75#DBInc)8,8,9 Great!

(185#BOR)3x6
(95#OHP)3x12
(Pullups)12,11 V. Good
(40#IncFly)2x10
(60#BBCurl)2x10
(75#OHTri)15,11 V. Good
(KneeCrunch)2x30 Loving these

Didn't have a lot of time today at work. I probably should've worked out in the AM here in Leesburg, but wanted to try to catch up on sleep, so I didn't set an alarm. Turns out this might've been a good thing because I didn't have a lot of time and it forced me to keep volume in check.

DB incline was really good and I was happy to get 9 reps on last set. BOR was heavy, but good. (11mins). Smith OHP was good and even though I only did 2 sets of pullups, they were really good.  They felt really easy up until rep 7/8.(10/21mins).

Incline fly's were good. Perhaps should have gone lighter and kept form tighter. Curls were OK.(8/29mins). Overhead tri extensions were really good. I think 15 is a rep PR. Would go heavier if Sprint gym had heavier DB's. Knee crunches were really good even though only 2 sets. Really liking these and feel them working well.(7/36mins).

Great WO with volume right about where it should be given frequency of upper WO's lately.

Nutrition:
I weighed 172.6 this morning. Feeling good. Feeling lean.



Prot Carb Fat Cal
TOTALS: Grams 223 305 36  2,433
  Calories 893 1219 321  2,433
  Percent 37% 50% 13% `


Progress Pictures @ ~9% BF:





No comments:

Post a Comment