Tuesday, March 11, 2014

Tue 3/11 - Upper (Inc rep PR)

Mon 3/10 - Rest
I weighed 185.6 this morning.



Prot Carb Fat Cal
TOTALS: Grams 215 345 41  2,591
Calories 861 1379 372  2,613
Percent 33% 53% 14% `

Tue 3/11 - Upper
Workout: LA Fitness
(85#Inc)7,7,9,6 Great. PR w/ that 3rd set of 9
(195#PullDn)3x8,120x10 Weight bump, but too heavy
(50#IncFly)9,8,8 Weight bump - Very good
(88#SeatRow)3x8
(LegRaise)2x20
(115#OHP)8,6
(58#RopeExt)3x10
(10#RDelt)3x10
(40#Curl)2x10
(100#Crunch)2x10
62 min + 12 w/u = 74 mins

Sarah and I went to the gym after work. Re-starting a small cut today so the only real carbs I ate today was an apple on the way to the gym. I wasn't sure what to expect, but figured low carbs for just today shouldn't affect my WO too much, but I did have a bit reduced volume planned (this was because the amount of time we had as well).  We started w/ incline and the first felt easy. I ALMOST grabbed 90#DB's and should have given them a shot. I didn't and got a rep PR with 85#'s. The 3rd set I got 9 reps, but REALLY had to work for that last rep. I was feeling good so I decided to do an un-scheduled 4th set and hoped to get 7 reps. I got 6 (with help I think). Pecs were spent. Sarah got 5 reps across with 40#DB's which was a big PR for her!

I bumped up weight on pulldowns and it was heavy. I should've stuck w/ 190. I bumped up the weight on incline fly's to 50#DB's and they felt really good. Sarah did 2 sets of BB bench and scrapped the 3rd becaue her shoulder was bothering her a bit. We'll have to keep an eye on that. Seated rows were good and we supersetted w/ leg raises as usual. I only did 2 sets because I was already feeling really fatigued. No carbs was catching up w/ me.  I had overhead press written in but didn't know if we'd actually do them. Sarah started and her shoulder didn't feel right so she racked the weight. I did 2 sets w/ little rest.

We finished up with some tri, delt, biceps and abs. Beach work.  Great WO. My shoulders seem to be doing OK with less pressing. I haven't been doing decline or flat bench in hopes that incline and fly's will be enough for now until they "heal".

Nutrition:
I weighed 185.0 this morning. Kept most carbs and majority of my calories for post WO tonight.



Prot Carb Fat Cal
TOTALS: Grams 245 232 32  2,186
  Calories 979 928 286  2,193
  Percent 45% 42% 13% `

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