Wednesday, October 30, 2013

Wed 10/30 - Push Day

Workout: (Golds)
(75#DBInc)8,8,8,8,8
V. Good
(95#OHP)8,8,8,8 Great
(135#DecCGBP)11,11,11 Great
(65#DBBench)7,55#x8 WTF!?!? Ouch.
(75#TriExt)10,10,8
(195#Crunch)10,9,9
(140#TripPushDn)2x11
(KneeCrunch)25,20,25,20
(40#RopePushDn)15,12,15
(35#CableFly)2x12
66 + 14 w/u + 13 c/d = 93mins

Incline was really good today, but it was quite hard and I had to take a little more rest than 2.5 mins the last 2 sets. Pleased that I got 8 across, but want to get these w/ good form, comfortably on 2.5min intervals before bumping up. That's the goal, but I might not get there this cycle, and that would be OK.(15mins). OHP was good today and I got 8 across which I didn't get last WO. I might bump up slightly next WO. These are tough right after incline.(11/26mins).

Decline close grip bench was great today getting 11 across. I'll bump up next WO.(7/33mins). DB bench was brutal. My chest/tri's were worked already. Only got 7 reps on first set (was getting 10). I dropped to 55#DB's and figured I'd get 10-12. Nope, got 8. Done. Really bothered my R shoulder as well.(5/38).

Tri extensions (skull crushers) were good today. Only got 8 on last set and didn't try for more because it was bothering my L elbow. Still good work. Combo'd these with cable crunches at the highest weigth I've ever done.(12/50mins). Next I did heavy tri pushdowns and lighter rope pushdowns combo'd w/ knee crunches. These were good, especially the lighter rope pushdowns. It also felt good to go "heavy" for a couple sets too.(12/62mins). Finished up w/ 2 sets of cable fly's from low-to-high position to hit upper chest.(4/66mins).

Really good WO. I really could've used another day rest before this one, especially since I decided to hit some chest and OHP on Monday (stupid). WO was a little too long w/ warmup and c/d.  Left elbow is in bad shape, R shoulder still acting up but not terrible. Going to keep pushing hard for hopefully 2 more weeks, then a deload.

Nutrition:
I weighed 172.8 this morning. Not a bad weight. Kept calories up today to feed the WO.



Prot Carb Fat Cal
TOTALS: Grams 217 380 49  2,806
  Calories 868 1520 442  2,830
  Percent 31% 54% 16% `

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