(BOR)135x10,185x8,8,8,135x12 Good
(75#HighRow)5x10 Very good
(SeatRow)57x10,10,65x10
(65#BBCurl)4x12 Great
(Pullups)2x8
(145#Pulldown)3x8
(35#HCurl)3x10
(10#RDelt)4x12
(Crunch)3x10
73 mins + 7 w/u = 80 mins
2nd WO of the day. This one w/ Sarah when she got home from work. Started w/ bent over row. First set was really a warm up, then 3 heavy sets followed by a drop set. Last set were full stop at bottom. Felt great. The gym was fairly crowded and the plate loaded high row was taken, but there is another one almost as good that has normal pins/plates. Did 5 sets of these and could really feel them working. Sarah is still struggling to feel BOR and a few other back movements. Have to keep assuring her they're still working and she's doing a good job.
Seated rows were OK and we supersetted them with barbell curls. My elbows are bad (especially the L one) so I didn't go very heavy, but these felt great so I did 4 sets. Next up were pulldowns. I knew Sarah would prefer pullups, but they're hell on my elbows and she can't get enough volume with pullups, so we did a couple sets of pullups and then some pulldowns for volume. Both felt really good. I didn't go very close to failure on pullups.
Then we did DB curls and rear delts. I had to do hammer curls because regurlar DB curls were not possible tonight with my elbow. Finished up the WO with 3 quick, but heavy, sets of cable crunches. I think Sarah's got form down on this one now.
Really good WO, and for the 2nd full WO of the day, I was very pleased with how my body and energy held up. Day off tomorrow...
Nutrition:
Ate a lot today to fuel and recover from 2 WO's.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 257 | 478 | 36 | 3,264 |
| Calories | 1026 | 1912 | 321 | 3,260 | |
| Percent | 31% | 59% | 10% | ` |
No comments:
Post a Comment