Thursday, April 23, 2015

Thu 4/23 - Full Body (work gym)

Wed 4/22 - Rest day
I weighed 179.6.

Prot Carb Fat Cal
TOTALS: Grams 259 93 26       1,647
Calories 1036 370 232       1,638
Percent 63% 23% 14% `

Thu 4/23 - Full Body - work gym

52 + 8w/u + 10TM = 70 mins

Full Body at the work gym today. Goal today was to get a good stimulation, but not hit failure on things so I can still be ready for a hard WO this weekend. First I supersetted incline with seal rows. I wrote down 3x8 for incline, which would be fairly easy, but a good stimulation. I felt really good on the first set, so I pushed it to 13 reps. Felt really good. I kept it under control the other 2 sets and 8 reps was plenty hard by the 3rd set. I ended up doing 2 sets of seal rows and 2 sets of barbell rows (1 heavy, 1 light w/ short rest).

Next I did leg press supersetted with crunches. Then I supersetted shoulder press machine with pulldowns. Just 2 sets of each. Then I finished legs with leg curls and leg extensions. Finished up the WO with some barbell curls, pushdowns and one set of fly's.  Good WO. Legs feel like jell-o this afternoon.

I weighed 179.6 again this morning.

Prot Carb Fat Cal
TOTALS: Grams 261 109 27       1,730
  Calories 1044 434 242       1,720
  Percent 61% 25% 14% `

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