(75#DBInc)3x8
(60#DBBench)10,9
(75#OHTri)4x10
(KneeCrunch)4x25
(Dips)2x15
(T-twist)2x20
(TriPushDn)2x15
(45#FDelt)2x10
40 + 7w/u + 10c/d = 57mins
Was planning on doing 4x8 incline, but was done after 3. Not fully recovered from last WO and still plan on hitting upper 2 more times this week.(9mins). Planned on 65# bench, but based on incline, I dropped that to 60# DB's and it was plenty heavy.(6/15mins). Overhead tri extensions were good and knee crunches were great again. I can REALLY feel these working, especially the last 2 sets.(14/29mins).
I was thinking about incline fly's, but hadn't done dips in a while and wanted to do a couple sets. These were good but bothered my R shoulder. Combo'd them w/ torture twists. Good ab work today.(7/36mins). Finished up with tri pushdowns and a couple sets of front delts.(4/40mins).
Really good chest/tri WO. I'm liking these shorter WO's while keeping frequency high and adding in some runs. R shoulder is in rough shape, so really have to keep an eye on frequency/volume. If I'm going to be hitting the shoulder girdle 3-4 times a week, volume per WO has got to be kept in check (e.g. lowered).
Nutrition:
I weighed 173.6 this morning. Feeling real lean. This is barely higher than where I ended my cut when I was real depleted. Feeling very positive about this, but also hope I haven't lost a lot of LBM.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 223 | 259 | 47 | 2,353 |
| Calories | 891 | 1035 | 425 | 2,351 | |
| Percent | 38% | 44% | 18% | ` |
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