Workout: Work Gym
(65#DBShldr)8,8,8,6
(185#SmBOR)4x8
(55#Inc)3x11P
(150#PullDn)3x8
(Pullover)60x12,65x9,9,45x10
(88#Crunch)13,10,10,10,10
(75#OHTri)14,10
(15#LDelt)2x12
(60#RDelt)11,10
(58#PushDn)2x10
57 + 8 w/u = 65 mins
Started with shoulder press today. I could tell immediately I wasn't fully recovered from pressing on Sunday afternoon, but was pleased with effort here. During warmups on BOR, it felt real light, so I bumped weight up to 185#'s and got good reps. I used to have to cheat this weight up a bit more. Today, reps were clean and controlled. Good superset.
My R shoulder was bothering me, so I went pretty light on incline. I should've gone a little heavier, but 3 good sets of paused reps. Supersetted with close grip pulldowns. Next I supersetted pullovers with weighted cable crunches. Not a great combo. Abs get used to stabilize quite a bit during pullovers, especially when the weight gets heavy and at full extenstion behind the head. First set felt fairly good so I bumped up the weight to 65#'s. Did 2 sets here but think I was cheating the weight a bit by bending my elbows, so I did a back off set for good measure. Weighted crunches felt good.
Finished up the WO with some tricps and delt work. Lateral delt work was really painful for my left forearm. Weird. Good WO.
Nutrition:
I weighed 187.0 this morning. Getting close to starting cut time. Another week or two...
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