(80#Inc)10,9,7,55x9P Very good
(80#SeatRow)3x10 Good
(RevCrunch)3x15
(60#IsoShldr)11,10 Very good
(175#PullDn)2x10
(73#RopeExt)11,9
(35#IncCurl)10,8
(55#SealRow)2x8
(50#Rope)12
(85#LDelt)10,8
(175#Fly)10
51 + 9 w/u = 60 mins
Wow, great WO given the circumstances. I worked until 4am this morning and then got up at 7:15 to continue work, so not much sleep. I'm also well into the week of a fairly hard cut so I didn't know what to expect. Incline was really good w/ 3 good sets. Pretty sure I could've gotten 8 reps on last set, but didn't think it was worth really grinding it out with my shoulder. These were all good controlled reps. After the last heavy set, I took a real short rest, dropped to 55#'s and did some good paused reps.
Next I supersetted seated rows with reverse crunches. Rows were good and I got more reps than last WO. Crunches were hard because I hammered abs yesterday. Next I supersetted pulldowns with iso-shoulder press. Pulldowns were good, shoulder press was really good. I think I got more reps here than before also.
Next I supersetted some triceps/biceps work, then seal rows with rope pusdown (all fairly low volume) and finished up with 2 sets of lateral raises and a sets of fly's. Fly's felt great. Overall an awesome workout. In and out in an hour including warmup. I did notice energy starting to drop noticeably after about first 30 minutes.
Nutrition:
I weighed 181.6 this morning. Still coming down, but really want to eat after this morning's WO. Plan is to stay on cut and have a 5-hour refeed on Sunday.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 271 | 102 | 23 | 1,697 |
| Calories | 1082 | 406 | 209 | 1,698 | |
| Percent | 64% | 24% | 12% | ` |
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