Monday, November 10, 2014

Mon 11/10 - Push Day

Workout: LA Fitness
(85#Inc)9,8,8,7 (32/32) Hit goal!
(60#DBShlder)8,7,7,6,45x10,9 (28/32)
(10#DecCrunch)25,20,20
(65#Inc)9
(80#OHTriExt)10,8,7,65x8 (25/30)
(40#IncFly)10,9,8 (27/30)
(130#ChestPress)3x10
(25#LDelt)3x9
(50#Rope)3x11
(10#LDelt)2x10

69 + 11 w/u = 80 mins

Met rep goals of 32 on incline today which was 1 more than last WO. Very pleased I continue to make progress like this. Slow but steady. It's funny, it's a lot of hard freaking work to be happy with 1 extra rep over a 1-2 week period. Will stick with 85#DB's for a while before bumping up even though I hit rep goal. Shoulder press was good, but definitely a lot less reps than last WO when I did it first. After 4 heavy sets, I dropped the weight and did two more sets. Very good shoulder work. I supersetted decline crunches with these. I was going to skip steep incline, but decided to do 1 set, and glad all I committed to was 1 set. After incline and a lot of shoulder press volume, one set felt heavy and was enough.

Overhead triceps extensions were OK. Dropped weight for a 4th set. I supersetted these with incline fly's which felt heavy.  Then I hit the chest press machine for 3 sets for some more chest volume. Felt very good.  Finished up with heavy and light delt work and some really good rope pushdowns.  Very pleased with the WO and effort I put forth.

Nutrition: 
I weighed 178.4 this morning. Not bad after the weekend.

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