Tuesday, April 14, 2015

Tue 4/14 - Upper

Workout: Work Gym

57 + 10 w/u + 13 TM c/d = 80mins

Started with an incline/bent-over-row superset. Incline was good. First set was really good, dropped 3 reps 2nd set and maintained for the 3rd. Got 3 good sets of BOR, but effort seemed harder than list time doing these. Next I supersetted shoulder press and pulldowns. I was planning on doing DB shoulder press, but decided to try the shoulder press machine at work. I sat in it reversed so it was a strict shoulder press, rather than a real steep incline (just like at LA Fitness). Felt really good this way. Pulldowns were ok.

Next I supersetted overhead tricep extensions, barbell curls and cable crunches. 2 sets of bi/tri and 3 for abs. Then I supersetted chest fly with rear delt fly on the same machine.  Finished up with some DB pullovers, pushdowns and 1 set of incline curls.  I warmed up for 10 minutes and then for the first time in a LONG time, I hopped on the treadmill after the WO and did 13 mins of cardio (felt like 30mins - hate the treadmill).  Good WO.


I weighed 182.6 this morning. Down 2 pounds from yesterday after the refeed. Feeling pretty good. Today's macro's:

Prot Carb Fat Cal
TOTALS: Grams 248 125 28       1,750
  Calories 990 498 256       1,744
  Percent 57% 29% 15% `

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