(75#Inc)12,9,9
(185#SmBOR)3x10
(#7ShoulderPress)3x10
(150#PullDn)3x8
(75#OHTri)13,10
(70#BBCurl)2x10
(100#Crunch)12,10,10
(60#RDelt)12,10
(100#Fly)2x10
(50#Pullover)2x10
(63#PushDn)12,10
(30#IncCurl)13
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.
Nutrition:
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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