(DeadLift)135x10,185x3,225x3,275x3,315x3,355x3,225x12
(RDL)135x12,185x10,10 - Brutal after DL
(LegPress)6Plx15,8Plx15,15 - really brutal after DL and RDL
(65#RopeExt)2x10
(35#Curl)12,10
(55#LegExt)15,12
(75#LegCurl)2x12
(DipShrugs)2x12
(115#Crunch)10,10,8
65 mins + 5 w/u = 70 mins
Wasn't feeling motivated to do anything today, but ego got the better of me at the gym once I started doing deadlifts. Ended up being a great lower session. Worked up to a top DL set. Last time I got 355 for a single. Today I got 355 for a triple. PR! Dropped to 225#'s and did 12 reps. Painful. Then I had the bright idea to do 3 sets of RDL. Really painful (both in a good way). Hammered leg press and finished the legs with leg curl/extensions. Threw in a little arms, abs and traps. For traps I did "reverse dips". Basically a dip with only moving the shoulders up and down, not using tri/chest. Awesome WO!
Nutrition:
I weighed 180.8 this morning. Did some damage this past week in Williamsburg. Gotta trim back down a bit. Strict nutrition day after some really hard gym work. Really wanted to eat!
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 212 | 79 | 24 | 1,377 |
| Calories | 849 | 315 | 213 | 1,376 | |
| Percent | 62% | 23% | 15% | ` |
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