Workout: LA Fitness
80 + 10 w/u = 90 mins
This WO caps a big weekend of 3 WO's and more work in the yard. Feeling a little beat up, but warmups felt good. I didn't go real heavy on incline, but really good paused reps and a fair amount of volume. We supersetted with iso rows. Haven't done these in a long while (been doing seated rows) and was happy to get back to them. Sarah and I don't do them often because it's just more difficult and time consuming to switch the weights on the plate loaded machine. I did 3 2-arm sets, and 2 1-arm sets. Felt great.
Next we did iso shoulder press with pulldowns. We were going to try landmines for shoulders, but swapping the weights and learning a new exercise were going to be problematic so we just did shoulder press. I learned a new tip for pulldowns with I tried to implement and I think it worked well. It just invovles activating the back by engageing the lats better before starting the pull. It takes some concentration, but I could tell a difference.
Next we triple-setted curls, rope extensions and weighted decline crunches. Pushed hard on curls and my biceps were on fire/cramping. Next we did rope pushdowns with body weight decline crunches. We did 2 sets of lateral delt raises and finished the WO w/ some chest and rear delt fly's. Good WO.
I weighed 178.6 this morning. Gotta eat more. And today I did. But might have gone a little over board. Was fairly good all day, but then at Sarah's parents cookout, I ate my meal, then about half a rack of ribs. Then when we got home I ate several bowls of cereal. Not sure about calories for the day, but probably at least 4,500.