Workout: Work Gym
(205#UhBOR)4x8,135x15 (32/35)
(T-Twist)4x12
(163#VbarPull)10,9,9,8 (36/35)
(75#DBRow)3x10
(150#PullDn)2x10
(70#BBcurl)12,10
(InvertRow)12/3x4
(30#IncCurl)2x10+10
(48#FacePull)2x12
(40#RDeltFly)3x12
(Crunch)2x20
60 mins + 7 w/u = 67 mins
Awesome pull WO today. I went really heavy on BOR and had to use some body English on last couple reps. Did a 5th set at a light weight with real strict form. Didn't hit rep goal of35. Wow! Back was on fire. I supersetted torture twists with the rows. V-bar pulldowns were good. Beat rep goal by 1. I think I tweaked/pulled something a bit in my right lat/back and foam rolled between sets of pulldowns. I did one-arm DB rows today for the first time in...forever. Felt good.
Next I supersetted regular pulldowns with barbell rows. The pulldowns felt real heavy at this point. Then I did inverted rows. These may have been a waste. My back was DONE. I did incline curl + pinwheel curl combo I like so much, supersetted with face pulls. Finished up with rear delt fly's and crunches. Hadn't done rear delt flys in a long time on a machine and they felt really good.
Awesome WO. Heavy rowing and lots of volume. Time to eat!
Nutrition:
I weighed 174.6 this morning. Much lower than I thought. I ate almost 3,000 cals yesterday. I must still be losing water from the weekend. Gotta eat today.
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