Workout: LA Fitness
(80#DBInc)10,8,7,7 (32/35) (reps/goal-reps)
(60#Inc)2x10
(LyingLegRaise)20/4x6
(50#ShldrPress)10,10,8 (28/30)
(135#Decline)13,11,12
(45#IsoInc)8,10
(30#IncFly)2x10
(58#RopeExt)12,10,10
(DecCrunch)2x25
(35#Rope)13/3x5
62 + 11 w/u = 73 mins
Implementing the Rep Goal System starting today on certain movements (e.g. DB Incline). The rep goal system will work like this for me on incline. The goal is 35 total reps in 4 sets. So instead of my standard 4x8, the goal is to push every set for as many reps as possible. So instead of stopping the first set at 8 (as normal for this weight), I pushed to 10 reps. In this scheme, reps generally drop on subsequent sets. I continue pushing for as many reps as possible on each set without going to failure. Today I got 32 reps, 3 reps short of the goal of 35. So next WO with this weight, I'll try to beat 32 total reps. When I get to the goal of 35 or more reps I'll add weight and try to build back up to 35 reps. It's a new progression scheme I'm trying.
Anyway, incline was really good, both standard and steep incline for 2 sets. I did lying leg raises for the first time in a long time. Loved them. Will do them some more, along w/ planks. There'll be a little less focus on crunches (though I'll still do them). Shoulder press was good. Rep goal here is 30. I got 28 so I'll stick with this weight.
Decline was good. I didn't take much of a break before iso incline and so first set was only 8 reps. Finished up with some tri and more ab work. Great WO. Love the rep goal scheme so far.
Nutrition:
I weighed 175.8 this morning. I kept eating in check during the day yesterday because we went out for Thai last night with my parents and Sarah's family.
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