(85#Inc)4x7 Great! Rep PR!
(140#Pulldown)5x9
(OHP)115x8,135x5,5,105x8
(65#SeatRow)4x9
(185#DecCGBP)8,8,10
(73#PushDn)10,8
(25#Rope)12/+4,4,4
(LegRaise)3x12
(10#T-Twist)3x12
(10#RDelt)3x10
(130#PeckDeck)15/+5,5,5
90 mins + 10 w/u = 100 mins
Picked Sarah up bright and early for my 3rd full upper WO in a row. I wasn't sure what to expect on this 3rd on, but wrote it up to be more push focused. Yesterday was more pull focused. Warmed up on incline and was feeling OK so went ahead up to 85#'s. It's going in the log as 4x7, but Sarah helped me on the last rep of the 3rd set. Pretty sure I had it. My previous best was 6,6,6,7, so 4x7 is a great improvement. Pleased. Sarah did well w/ 30's today and is going to bump up to 35#'s next WO and see how she handles that.
Video of 1st set of 85# x 7 reps. Normally I pause a little more on each rep. You can see that I notice I'm not pausing long enough and get better through the set.
Tried to upload a set of incline for Sarah, but keep getting an error. Mabye 2 are too large?
Next up was pulldowns (a couple sets of pullups for Sarah first). I did wide grip, laid back pulldowns again. Really liking these. Sarah did well on pullups but gets frustrated when she doesn't match or beat her previous best every time. Maybe she should stay away from pullups for a couple WO's and just focus on getting stronger and give them another shot when she's fresh. Overhead press was a mixed bag for both of us today. Sarah had to drop from initial weight she tried and then got good reps. I bumped up in weight to 135#'s and it was just too heavy today after heavy incline. i did one good set at that weight, but the 2nd set at that weight it was a push press (with leg drive), not an OHP. Too heavy. Dropped for the last set and had a good one.
Seated rows were good. I'm really liking the wider grip attachment. Sarah's still kind of getting this movement down, figuring out form and weight combos. Decline felt really heavy today, even thought I got 8 reps on first 2 sets and then ALMOST 10 on the last set. I stalled on the last rep and started coming back down. Sarah had to help quite a bit after I failed and I felt my R shoulder give. It hurt bad (I think more than let on). Sarah had 3 great sets here. Next was flat bench. Sarah did barbell. I was stupid and tried a set w/ DB's. Got the weight half way through 1 rep and dropped the DB's to the
floor. Not happening. Not even close. R shoulder dead. Hoping it's not a small tear.
Finished the WO with some tricep, ab and delt work. Added more weight to torture twists today. Hit a myo rep set of peck deck fly's on the way to the locker room.
Really a very good WO. I was just a little down after my shoulder gave out. Really don't want to have to take time off while I'm still making such good progress. We'll see how it responds in the next day or two.
Nutrition:
I weighed 184.8 this morning. Ate a lot yesterday. Will eat a lot again today :)
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