Workout: LA Fitness
(65#DBShldr)9,8,7,6,45x11P
(RevCrunch)15,13,12,10,10
(65#Inc)10,9,8,50x12P
(55#Pullover)4x10
(85#LDelt)12,11,10
(45#IsoShldr)3x10
(63#PushDn)3x10
(175#Fly)2x10
67 + 10 w/u = 77 mins
Got 1 more rep on shoulder press than last WO at LA fitness, but not as good as at work gym. I'm either fresher at those WO's or more likely, the DB's are slightly different weight. Anyway, 4 good heavy sets and one back-off paused set. I supersetted these with 5 sets of reverse crunches that felt great. Incline was OK. Still doing partials to save shoulder. 3 good paused sets followed quickly by a back-off paused set.
Next I supersetted pullovers and lateral delt raises. I'm still not sure about the pullovers, but it gives me some more chest volume w/o the pressing that's so tough on my shoulder. Next I hit the iso shoulder press and did better than I thought after already hitting shoulders pretty hard. Finished up with some pushdowns supersetted with fly's. The fly's weren't too heavy, but again, some extra volume and they felt really good. Squeezed hard at contraction. Good WO.
Went for a nice hike with Sarah and the kids along the Potomac near Harpers Ferry. Wore shorts for the first time this year.
Nutrition:
I weighed 186.6 this morning.
No comments:
Post a Comment