Workout: LA Fitness (w/ Sarah)
(115#OHP)5,5,5,7,7 Very good - should've bumped weight up today
(85#OHP)11,10 (drop sets for some extra volume)
(70#DBInc)4x8
(65#DBBench)10,8,8
(165#DecCGBP)9,9,9,8 Good
(5#LegRaise)4x15
(10#LatDelt)4x12
(35#FrontDelt)3x8
(Rope)15/+5,5,5,5
(60#OHTri)2x8
(160#ChestFly)3x10
(Crunch)3x12
87 mins + 10 w/u = 97 mins
OHP was really good and I should've bumped the weight before today's WO. I added the two drop sets for some more volume.(19mins). Incline was good, but my R shoulder was feeling fairly unstable and painful. I did 9 reps on the last set, but needed some help w/ it. Shouldn't have tried it. Good pressing though given OHP was first. Bench felt good today and surprisingly, my R shoulder felt pretty much fine.(9/41mins).
I hadn't done decline CGBP in about a couple of WO's and I'd made some good progress here the last couple of WO's prior to that. I was hoping I could keep the higher weight and still get good reps. I almost kept reps and did 4 sets. We supersetted these w/ leg raises and I put a 5# weight between my feet for these today for the first time.(27/68mins).
All the 25# DB's were taken, which are what I've been using for lateral delts. So instead, today I used 10# plates and did them with my arms straight. These felt REALLy good w/ the lighter weight and different form. I did higher reps and did 4 sets. I supersetted these w/ front raises. Delts were screaming after these.
Next we did rope pushdowns, myo-rep style, and I threw in 2 sets of overhead triceps extensions for good measure. Had to go lighter on the latter today. Finished the WO with 3 sets of chest fly's on a machine. I went heavier than I thought I could. Felt great to finish w/ these. Very good WO. These are getting a little long though. Very pleased that OHP is progressing after giving it some focus. Also happy I've been able to at least maintain incline and bench press while focusing on OHP. Love it when a plan works like it's supposed to :)
Nutrition:
I weighed 177.0 this morning. Plan on eating a lot today to fuel the heavy workload of today and the next couple. Then I'll see where I stand and make some decisions about what I want to do (bulk/maintain/cut).
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