Workout: LA Fitness
(135#OHP)5,5,5,4,105x8 Great! Another PR!
(Pullups)15,10
(145#PullDn)4x10
(75#Inc)4x8 Good
(50#SeatRow)4x12
(LegRaise)3x12
(185#Dec_CGBP)8,8,9 Good
(90#IsoRow)3x10
(10#LatDelt)3x15
(115#RDelt)3x9
(PushDn/Rope)4x10
(T-Twist)20,15,15
(85#Crunch)3x10
115 mins + 10 w/u = 125mins
Another PR! Getting a lot stronger. Sarah and I went to the gym this morning and it was my goal to do 135#'s for OHP. 125#'s was my heaviest before, and I'd only done that once or twice. I was thinking I MIGHT get one set of 4 or 5 and then drop to triples. Hit another big PR today and got sets of 5 reps. Felt great to have 45# plates on the bar for OHP! On the 4th set I almost had the last rep up, but just couldn't lock out. I push-pressed it up to get the 5th and final rep, but I'm calling it 4. I then dropped to 105#'s and got a set of 8, which felt REALLY heavy. Awesome work. Didn't think I'd be strong enough for this weight to get effective reps. Sarah bumped up her weight too and did a great job.
I did 2 sets of pullups and got 15 on the 1st set, then 10 and then moved to 4 sets of pulldowns (some reverse wide grip). Sarah did 4 sets of pullups and 2 pulldown. Damn, that's some solid work 36 mins in. We did incline next and 4x8 at 75#'s was a LOT of work after heavy OHP. Really happy with these today. We did wide-grip seated rows next, supersetted with leg raises. WOW, spent already, 65 mins into WO.
Next we did decline close grip bench. We both went heavy and both got really good reps. At this point, we decided to cut a few things out of the rest of the WO. We did iso row, delts and some tri work. Did a quick, but effective ab circuit and called it a day. Time for sushi!
Nutrition:
I weighed 182.0 this morning. Sushi post WO, chili and salmon for super bowl.
No comments:
Post a Comment