(75#DBInc)8,8,8,8,8 Fantastic!
(50#SteepDBInc)12,10,10 Great
(65#DBBench)2x8
(125#DecCGBP)10,10,9 Loved 'em. Easier on shoulders
(32.5#CableFly)3x10
(185#Crunch)15,12,10
(75#SkullCrusher)10,9,8 Very good
(20#RearDelt)3x12
(35#FrontDelt)3x10
(65#UprightRow)2x12
(70#OHTri)10,8
(140#TriPushDn)13,11
(30#RopePushDn)4x15
(55#BBCurl)3x13
70 + 10 w/u + 6 c/d = 86 mins
Today was my 11th day in the gym in the last 14 days. I definitely need a break, but I am putting strength/size back on quickly with minimal fat gain so far. Actually eating a good amount of carbs does wonders to fuel WO's. :)
Since incline went so well last WO, it was time to bump up the weight. I did that expecting for reps to fall back down to the 6/7 range across 5 sets. Today kicked ass and I got 5x8. FANTASTIC! I really worked, and almost lost the last rep but just wasn't going to let it beat me. Awesome.(15mins) I decided then to increase the steepness of the incline by 2 notches and do some volume to really try to hit upper chest. This felt great and I'll do it again.(7/22mins). Next I did 2 sets of DB bench, and bumped the weight here.(5/27mins). Great chest work w/ those 3 movements.
I like doing CGBP, but it bothers my shoulders, so as I was getting ready to set up for it, I decided to do it on the decline bench. This was much easier on my shoulders and felt awesome. I did these really controlled w/ a pause at the bottom on my chest and then "exploding" up. Loved 'em.(7/34mins). Cable fly's and crunches were good. I add small plates to the weight stack for progressive load on each of these.(10/44mins). I did skull crushers/triceps extensions next and these were really good. Really worked long/inner head of triceps.(6/50mins).
I did some delt work next with DB rear delts, front delts w/ a 35# plate and upright rows.(9/59mins). Finished off with 2 sets of heavy tri pushdowns and 4 sets of light tri pushdowns w/ the rope. These get really hard even though they're light and really work outer head.
Absolutely awesome WO! So happy with progression on incline, getting that back up. I'll stay at this weight a while until 5x8 is "comfortable" before bumping up to 80# dumbbells. Gotta be cognizant of my shoulders and the stress of bumping too heavy too quickly there.
Nutrition:
I weighed 175.8 this morning. Overdid it late last night with a bunch of cereal and FROYO, but needed it. Today's going to be another refeed as well w/ IHOP for brunch w/ the kids. I had 4 whole wheat pancakes, but took my own Walden Farms zero calorie syruthese p. It was actually pretty darn good. IHOP, Sushi and Sweet Frog today. Didn't go too crazy though :)
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 203 | 413 | 58 | 2,986 |
| Calories | 811 | 1650 | 525 | 2,986 | |
| Percent | 27% | 55% | 18% | ` |
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