(DBInc)85x8,8,6,75x9,60x9,50x12
(185#BOR/RDL)3x8
(LegPress)8Platex12,10x10,10,4x25
(205#PullDn)2x8
(190#RevPullDn)2x10
(Crunch)2x15/15
(Bicycle)2x35,25
(235#Fly)10,10,8
(165#RevDecline)2x8
(30#IncCurl)10,10+10,10+10
(43#FacePull)2x12
(35#RopePushDn)15,15,12
(10#LDelt)2x10
(10#RDelt)1x10
100 + 12 = 112 mins
Full body again today, but everything heavier. Incline went well. Heavy sets were good and lots of volume. Increased angle of incline last 2 sets. My R shoulder has been pretty bad this past week, but thankfully cooperated today. The actual pressing generally isn't bad, it's most painful getting the DB's into and out of pressing position. Heavy BOR/RDL superset was a bitch. This combo is brutal. The RDL weight isn't bad, but right after heavy BOR, it feel plenty heavy. Worked really hard on leg press today with a couple of heavier sets and then a burnout set. Quads were jell-o after this.
Pulldowns were good and supersetted with ab work. Fly's were good and reps didn't drop as bad as I thought they would after a lot of chest work on incline. This also didn't bother my shoulder as much as yesterday, even though the weight was heavier. Revers grip decline was good. Finished up the WO with some bi/tri/delt work. I'm really liking curls more lately (generally hate them). The 10+10 notation is 10 reps curls close to failure, then switch to pinwheel "cheat" curls. Seems to really hammer the bicpes for me. Great WO. Very pleased with these back-to-back full body WO's. Time to get my feed on.
Nutrition:
I weighed 175.0 this morning. I don't think I ate enough yesterday on my refeed/carb load. I was 175, but that was at 3:30am after only being asleep 2.5 hours. I weighed 173.2 a couple hours later when I got on the scale again. I'm sure that'll jump back up after another eating day today. Kinda lost control tonight...
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 222 | 503 | 51 | 3,360 |
| Calories | 886 | 2013 | 458 | 3,357 | |
| Percent | 26% | 60% | 14% | ` |
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