(80#DBInc)3x6 Heavy
(135#BOR)3x10
(60#DBInc)2x10 Really good
(70#SeatRow)2x10
(95#OHP)2x8 Ouch. Heavy
(Pullups)2x10
(TriPushDn)2x13
(60#BBCurl)2x11
(Crunch)2x10
(KneeCrunch)2x20
40 mins + 10 w/u + 12 c/d = 62 mins total
During w/u I felt pretty good so I went w/ 80# DB's for incline. I'd been using 75#'s the last couple of WO's at Sprint gym. They felt heavy and I wasn't getting any more than 3x6, but glad I went "heavy" today. I did try for a 7th rep on last set and it wasn't even close. I stopped right away when I knew it wasn't going to happen. supersetted w/ bent over rows and they were good. Tough combo.(13mins). Even though I started a short cut, I wanted some more volume for chest, so I dropped to 60# DB's and did 2 more sets of incline. These reps were great. Really like the combo of heavy then a few lighter sets focusing on form. S-setted these w/ seated rows, which I haven't done in forever. Felt good.(7/20mins).
Overhead press felt really heavy for 95#'s today. I was getting these reps w/ 115 earlier. I'd done a decent amount of pressing already, but still.. Pullups were good after some decent back work already.(8/28mins). I did 2 sets each of tri's/bi's, both of which were good.(5/33mins). That was the end of WO as written, but I threw in a couple of sets of abs at the end and called it a day. (7/40mins).
Solid WO. Hope I can maintain through this short cut.
Nutrition:
I weighed 170.2 this morning. Feeling real lean, but sense I've also lost some LBM, especially in legs since I haven't worked them in a while. Happy w/ where I'm at, but want to get a little leaner before getting back to trying to build back up. Good nutrition day. Upped protein a bit.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 264 | 62 | 16 | 1,438 |
| Calories | 1056 | 247 | 141 | 1,445 | |
| Percent | 73% | 17% | 10% | ` |
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