(DBInc)85x9,8,7,6,60x12,11 Very nice
(88#SeatRow)3x8
(50#IsoShldr)13,8
(PullDn)220x8,205x8,8
(110#Crunch)3x10
(8PlLegPress)4x10
(135#RDL)4x10
(190#RevPullDn)2x10
(Crunch)2x15
(235#Fly)12,9,8
(65#RopeExt)12,10
(40#Curl)10,8+8
78 + 10 = 88 mins
Full Body w/ Sarah this morning. Great incline. Really happy with the effort here. Pushed every set for max reps. Good volume. Increased angle of the incline for 2 more sets after the 4 heavy sets. Wanted to do BOR/RDL superset, but equipment wasn't available, so we did seated rows. 3rd set got real heavy. Dropped reps big time on shoulder press again. Gotta be because it's always after incline and fatigue sets in. Pulldowns were good. Increased weight again on cable crunches.
Leg press/RDL superset was great for 4 sets. Hamstrings fried at the end of these. Fly's were good. I tried to do a drop set after the 3rd set. I dropped the weight to 100#'s and was just fried. Did 6 reps and threw in the towel. we were going to to decline bench, but it was taken, WO was already getting reallly long and the kayaks were calling, so we just hit 2 quick sets of bi/tri's and called it a day. Great WO. Really pleased.
Nutrition:
I weighed 175.4 this morning. Aside from the sweet frog last night, I really kept yesterday in check. Not my normal Saturday feed day for sure, but it was also a rest day. Walked around Anapolis, MD and the Naval Academy all afternoon. Great day w/ Sarah. After the gym, Sarah and I went kayaking on the Patomac. Another great day!
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 224 | 434 | 45 | 3,038 |
| Calories | 898 | 1734 | 403 | 3,035 | |
| Percent | 30% | 57% | 13% | ` |
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