Monday, May 11, 2015

Mon 5/11 - Upper

Sunday 5/10- Rest day
I weighed 180.6 after the refeed on Saturday.  Calories were about 2,200 today.

Prot Carb Fat Cal
TOTALS: Grams 239 205 47       2,200
Calories 956 819 419       2,195
Percent 44% 37% 19% `

Monday 5/11 - Upper
Workout: Work Gym

50 + 10 w/u = 60 mins

I was on the fence about a WO today. Last WO was Sat, but did quite a bit of physical labor Fri-Sun and was considering an extra day rest. Add to that a lack of any real decent sleep and I'm feeling beat up today.  Anyhow, had an hour at lunch so I hit the gym for an upper WO.  I started with DB shoulder press and smith machine bent over row combo.  Shoulder press was OK. The DB's felt really light and I thought I was going to get a lot of reps. Then reality set in when I actually started pressing them :)  Good work. BOR was OK. Felt heavy. Back really fatigued from all the work over the weekend.

Next I supersetted paused incline withe pulldowns. Just 2 sets of each. Incline was great. Just felt really good and got a lot of paused reps. Pulldowns were also good. I went heavier than normal for when this is my 2nd back movement.  Next I supersetted 4 sets for weighted crunches with 2 sets of fly's. Fly's felt really good. Abs were ok; did them on a mat with a 35#DB on my chest.

Next I did 2 sets of overhead triceps extension with barbell curls. OH Tri's were great and this matched my best rep # in a while. I bumped up the weight on barbell curls and got good reps. These bothered my left eblow/forearm/bicep, but happy with them.  Finished up the WO with some upright rows and rear delt fly's.  Very nice WO.


I weighed 178.2 this morning.

Prot Carb Fat Cal
TOTALS: Grams 255 155 31       1,925
Calories 1020 618 283       1,921
Percent 53% 32% 15% `

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