Saturday, February 1, 2014

Sat 2/1 - Pull (RDL PR!)

Workout: LA Fitness
(RDL)185x10,225x8,275x8,295x5,5,5,7
Great work. PR!
(155#BOR)5x8
(155#PullDn)3x8
(50#SeatRow)5x10
(90#HighRow)3x8
(35#IncCurl)4x10
(10#RDelt)4x10
(73#PushDn)MyoRep
(25#Rope)2x10
74 mins + 10 w/u = 84 mins

And the PR's just keep coming...sweet!  Went to the gym this morning before meeting up w/ Joe for lunch and hanging out. Wasn't planning on going this heavy with RDL, but it was feeling good so I bumped up the weight heavier than I've ever gone. I did reduce reps to 5/set, but got 7 on the last set. This was a LOT of RDL volume for me. Awesome work! I would've liked to gone heavier on BOR, but doing them right after RDL, 155#'s was plenty, and I did 5 sets. Whoa! That was a lot of back work in the 1st 2 exercises and 32 mins into the WO.

I was smart today and just did 3 sets of pulldowns instead of pullups (easier on the elbows for some reason). I hammered seated row with 5 sets again today and they were good. High rows were good, but kept it to 3 sets just like pulldowns. The meat of the WO is done at this point in 56 mins. I did 4 sets of incline curls because they were feeling great. Supersetted with rear delt fly's. Just 10#'s, but these were hard today. Back was completely done. Finished off the WO with a MyoRep set of pushdowns and 2 sets of light rope pushdowns.  Awesome pull WO!

Nutrition:I weighed 181.8 this morning. Joe and I went to mongolian BBQ. Great post WO meal! We had a good time together today. Estimated lunch out macros, but should be in the ball park here.



Prot Carb Fat Cal
TOTALS: Grams 226 458 73  3,398
  Calories 904 1831 659  3,394
  Percent 27% 54% 19% `

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