Sunday, April 26, 2015

Sun 4/26 - Upper Accessory

Workout: LA Fitness

64 + 6 w/u = 70 mins

Since my refeed was yesterday, I really wanted to work out today (Sunday) because going back to strict cut today was going to be hard and I wanted to take advantage of the carbs/energy from yesterday. So I did an upper/accessory WO today, hitting some of the stuff that I didn't have time for yesterday. I started with incline DB fly's. In the past these could be too painful to do because of my R shoulder, so I warmed up well and started real light (15# DB's). I worked my way up to 35#DB's which seemed to be a good working weight today. I did 3 sets, real controlled with pauses at extension. Made sure to keep my shoulder blades packed and shoulders retracted. This seemed to really help the stress on my shoulder. Felt good. I supersetted cable crunches with the fly's.

Next I did seal rows. By the 3rd set these got heavy. I did a drop set to 45#'s (mainly becuase I was grabbing the 45# DB's for pullovers next) and w/o much rest these felt really heavy after a couple of reps. Felt good activation in my back on these. Next I supersetted pullovers with decline crunches. Both were pretty good. Next I supersetted cable upright rows with pushdowns. After 3 sets of those, I did 2 sets of 1-arm pushdowns.

I supersetted 2 sets of machine lateral raises and rear delt fly's. During the 2nd set of lateral raises, I felt something "pop" in my back/chest. It hurt, but felt more "weird" than painful. The pain set in later.  Finished up the WO with some pulldowns and barbell curls. Felt good to get some work in. Nothing real heavy. Just wanted to stimulate some muscles.

Not sure what that "pop" was, but I'm really uncomfortable now after the WO and it's painful to turn my head to the left. Going to take some advil.

I weighed 182.6 this morning. 4 pound bump from refeed yesterday. I'm going to eat some carbs today, but stay in a slight deficit. Back to harder cutting tomorrow.

Prot Carb Fat Cal
TOTALS: Grams 260 151 24       1,875
  Calories 1041 604 219       1,864
  Percent 56% 32% 12% `

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