Saturday, February 1, 2014

Fri 1/31 - Push Day

Workout: LA Fitness
(85#DBInc)4x6,70#x10 Very good
(115#OHP)3x6
(155#DecCGBP)3x10
(40#IncFly)2x10
(10#RDelt)2x10
(75#OHTri)2x10
(80#PushDn)10,8
(25#Rope)3x10
(LegRaise)3x12
(85#Crunch)3x10
62 mins + 12 w/u = 74 mins

Went to the gym at lunch today for a push WO. Next 3 days (Fri/Sat/Sun) are going to be push/pull/upper so I didn't want to go too hard today. Plus my R shoulder was really bad on Wednesday and didn't know how it would feel today.  I warmed up real well and was starting with incline DB bench today. I did my normal shoulder w/u routine and then started incline specific warmup. It went something like 45#x12, 55x5, 65x3, 75x3. Then I did 85# 4x6 again. My shoulder felt OK, and I felt really good about getting 4x6 at this weight again for the 2nd time.  Very nice work. After the heavy sets I dropped and did 70#x10. This was a lot of work after the heavy stuff!  I wasn't planning on going this heavy again because of my shoulder, but weights felt good progressing up and it was nice to see the other day wasn't just a great WO, an outlier.

OHP was pretty good. Tri's were tired already from incline, especially that last set of 10. I decided to skip flat DB bench to not stress my shoulder too much. I went lighter on CGBP and it still bothered my shoulder a bit, so glad I didn't press the weights up. 3x10 at 155 was still solid. Incline fly's were good and I did them w/ a pause at the bottom for a good stretch. Surprisingly, these felt fine on my shoudler. Supersetted with rear delt flys.

Then I finished up the main WO with some good triceps work. Finished the day with leg raises and crunches supersetted for abs. Solid WO, and didn't go overboard so I can still get in 2 more solid WO's this weekend...hopefully :)  This is probably about where volume should really be for my WO's anyway.

Nutrition:

I weighed 182.0 this morning. Weight hovering around 182 this week, up from ~181. Want to keep progressing slowly up to 185. We'll see how the weight looks after this weekend :)



Prot Carb Fat Cal
TOTALS: Grams 245 478 49  3,325
Calories 979 1910 440  3,330
Percent 29% 57% 13% `

No comments:

Post a Comment