Saturday, April 4, 2015

Sat 4/4 - Pull Day (plus hike on the Appalachian Trail

Workout: LA Fitness
(130#RDeltFly)11,10,10+4x6 (weight bump)

82 mins + 5 w/u = 87 mins

Sarah and I did a pull WO this morning. Seal rows were good. Paused drop set was great. Supersetted with torture twists. Pulldowns felt heavy. Supersetted with cable crunch. Did close grip seated rows for 3 heavy sets, than ran the stack, reducing weight for 4 more sets with no rests between. Supersetted the first 2 sets with barbell curls.

Next we did rear delt fly's supersetted with upright rows. I bumped the weight up on rear delt fly's. I'd been stuck at 115#'s for a long time, so I'm mildly pleased about that.  We ran the stack on rear delt fly's today also. We finished up with incline curls and front raises. For curls we did 2 drop sets after the 2nd working set.  Great WO. Probably should've done some BOR, but wanted to do heavy seal rows first today.

Sarah and I hiked for about 2 hours on the Appalachian Trail this afternoon. Windy and cool, but sunny.

I weighed 186.4 this morning. Not intentionally dropping this much weight rigth before starting a diet on Monday.

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