(65#DBShldr)9,8,6,45x8
(88#SeatRow)3x9,65x10
(10PlLegPress)3x10
(100#Crunch)11,11,10
(75#Inc)8,8,7
(175#PullDn)3x10
(185#SLDL)3x10
(RevCrunch)15,15,12
(73#RopeExt)10,8,50x10
(35#IncCurl)10,8
(50#SealRow)2x10
(175#Fly)11,10
82 + 8 w/u = 90 mins
Good WO. Got long, but pleased. Shoulder press was good. I went for a rep or two I shouldn't have, but good effort. I bumped up the weight on seated rows and they were good. We supersetted press and row and did a back off set after 3 heavy sets for both. Next we did leg press and cable crunch combo and gave upper body a rest. 10 plates on the leg press felt good. Next we did incline and pulldown combo. I was going to go lighter on incline since I went heavy 2 days ago, but decided to use 75#DB's. Felt good and got good controlled reps. Pulldowns were good.
Next we did Stiff Leg Dead Lift and reverse crunches. I didn't go too heavy on SLDL, but killed my hands holding the bar. I continue to have issues with my forearms, which also affects grip tremendously. Next we did some biceps/triceps, then finished off the WO with some seal rows and fly's. 50# DB's felt heavy as heck for seal rows today. Fly's felt great again! Time to eat!
Nutrition:
I weighed 182.0 this morning. Weight jumped up a bit for whatever reason. Refeed day! Sushi and other stuff. Will hit about 4,000 calories. Refeed macros:
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 223 | 630 | 69 | 4,033 |
| Calories | 891 | 2519 | 623 | 4,033 | |
| Percent | 22% | 62% | 15% | ` |
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