Saturday, April 25, 2015

Sat 4/25 - Full Body

Friday 4/24 - Cardio
50 minute walk at lunch.
I weighed 179.0

Prot Carb Fat Cal
TOTALS: Grams 257 97 26       1,652
Calories 1028 386 231       1,645
Percent 62% 23% 14% `

Saturday 4/25 - Full Body
Workout: LA Fitness

73 + 10w/u = 83 mins

Full body WO again this morning. Incline started great, but I pushed too hard and really grinded on the last rep to get 11. I've rarely gotten 11 reps on the 1st set with 80#DB's. I should have stopped at 10 reps because I paid for it the next 2 sets. Still good reps, but would have been better to go 10,9,8 or something like that. Dropped to 60#DB's and got some nice paused reps. Started heavier on seated rows again and then dropped to normal working weight and did a drop set 4th set. Incline and rows were supersetted.

Then we did leg press and reverse crunches. Worked hard on both. Then we did iso shoulder press and pulldowns. Shoulder press was good (maintained reps) and I did 2 heavy sets of pulldowns plus a drop set.  Next we supersetted 2 sets of fly's and leg curls. I had to lighten the weight on leg curls today. They just didn't feel right at first with heavier weight.

Then we supersetted rope extensions and curls. Extension were real good. For curls we did incline curls to about failure, then stood up and did hammer curls right away. I used to do these all the time, but elbow/forearms issues hasn't allowed this for a long time.  Finished up with some pushdowns and rear delt fly's. Good WO.

I weighed 178.6 this morning. Refeed today.

Prot Carb Fat Cal
TOTALS: Grams 242 602 61       3,919
  Calories 967 2407 549       3,923
  Percent 25% 61% 14% `

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