(DBInc)75#x8,80#x8,8,8
(105#OHP)7,6,95#x6,6,6
(155#DecCGBP)10,8,8,8
(60#DBBench)10,7
(195#Crunch)15,10,10
(70#OHTri)9,8,
(35#IncFly)2x10
(20#LatDelt)3x10
(150#PushDn)1x9
(50#RopePushDn)4x12
(20#LatDelt)3x10
60 + 12 w/u + 11 c/d = 83mins
Warmed up well because shoulders were really sore last night. First set at 75#'s felt OK, but definitely not light. I decided to go ahead and bump up to 80#'s and try to get sets of 8. This might be my last chance in this training block before a needed deload. I got 3x8 and was very pleased w/ this. The last rep was really grindy and I barely got it, but really didn't want to give it up. I considered one more set to try to get 6 or so reps, but figured I was done.(13mins). OHP was OK, but I had to drop the weight again after 2 sets to keep reps.(12/25mins)
I bumped up weight again on decline close grip bench press and these were great after 10# bump.(10/35mins). DB bench bothered my R shoulder fairly bad on the first set, but I tried a 2nd set and stopped after 7 before I did any real damage. Crunches were good.(10/45mins). OH tri's felt heavy and incline fly's were good.(7/52mins). Finished up w/ triceps pushdowns and lateral delt raises.(8/60mins).
I kind of wish I wouldn't have started my working sets at 75#'s, but I really thought I'd stick w/ that weight today. There's no way I was getting 4x8 w/ 80#'s today which was the goal, but I did get close and am fairly pleased with that for this block of training. I'll back cycle a bit and have another 4-6 week block before Christmas. I think I'll switch a few things around, but keep the core exercises. I need some focus on OHP so I might do that as my first main movement. Nice job building back up after my cut ended about 6 weeks ago.
Nutrition:
I weighed 173.0 this morning. Not sure why weight is dropping.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 236 | 376 | 51 | 2,868 |
| Calories | 944 | 1505 | 455 | 2,903 | |
| Percent | 33% | 52% | 16% | ` |
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