Friday, October 25, 2013

Fri 10/25 - Pull Day (Pullups & DL)

Workout: (Golds)
(35#Pullups)7,7,6,6
Great! PR
(DL)205x8,255x5,275x5,5 Felt good
(90#T-bar)3x10
(65#BBCurl)12,10,10
(120#RevGripPull)3x12
(70#IsoRow)10,12,15
(30#DBCurl)2x12
(20#RDelt)3x12
(50#BBCurl)2x15
(75#RDelt)12,10,10
65 + 10 w/u + 8 c/d = 83mins

I decided to bump up the weight on pullups again and thought I could manage 4x5or6. I did better than expected and was really happy with these. They were a lot of work though.(11mins). I did deadlift today and basically ramped up to a couple heavy sets. They felt good. Should've gone one more set heavier. Used the belt today.(15/26mins).

T-bar rows felt real heavy with this weight and were quite a bit of work. Supersetted with barbell curls using a new technique. I pull the bar up my body to just past my waist, and then curl. Better activation this way.(12/38mins). Reverse grip pulldowns were good. I didn't superset these w/ curls today because they use a good amount of bicep and my left elbow is pretty bad, so I moved curls back to combo w/ Iso rows.(6/44mins).

Iso rows were real good. First set of 10 was hard, but subsequent sets got "easier" so I did more reps. Combo'd w/ 2 sets of DB curls.(11/55mins). Next were dumbbell rear delt fly's and on the fly I decided to do some lighter barbell curls.(6/61mins). Finished up w/ rear delt fly's on a machine. I like hitting both DB and machine on these. Feels good.(4/65mins).

Excellent WO! Really pleased w/ pullups. I'll keep doing these first through this cycle (another week or two) and then switch to a heavy row as my 1st exercise. Gotta keep stretching forearms/elbows. Left one is getting pretty bad.

Nutrition:

I weighed 170.8 this morning. Slightly down from yesterday and a couple days at 2,800 cals. Going to bump the cals again today to over 3,000 and keep them up over the weekend. Feeling good, strong and lean.



Prot Carb Fat Cal
TOTALS: Grams 211 444 57  3,125
  Calories 844 1778 513  3,134
  Percent 27% 57% 16% `

No comments:

Post a Comment