Saturday, May 30, 2015

Sat 5/20 - Push day (Great incline!)

Workout: LA Fitness
- Great work here

69 + 12 w/u = 81 mins

Decided to do push/pull this weekend instead of upper/lower or full-body/accessory. Started incline with 85#DB's for the 2nd weekend in a row. Last week I got 7&6 on the first two sets. Today I got 9 & 7. Great! Looking back over my log, I've never gotten more than 9 reps with 85#DB's, so today was fantastic, especially since I've been dieting for 7 weeks and when I got 9 reps before at this weight it was during a "bulk" period. So, I'm definitely getting stronger. I think a lot of that is because I've been patient with moving up to 85#'s and really been controlling all reps and doing a lot of paused reps lately. Makes a huge difference when checking ego at the door and controlling the weight rather than just trying to get it up. Then I did 2 sets w/ 80#DB's - good controlled reps. Then a back-off set with 70#'s all paused reps. Great work. We supersetted incline with leg press. Brutal superset with these 2 movements. Felt like I had a great WO after just these 2 movements.

Next we supersetted shoulder press with crunches. We did crunches on the back extension contraption, but sat it in backward so we could get full extension a bit past parallel to really stretch the abs before crunching.  Then we supersetted incline fly's with overhead triceps extenstions. I went light on fly's again and it felt great. Strict paused reps. 2 sets of fly's and 3 sets of triceps extensions. Dropped weight on 3rd set. Triceps were getting fried.  We finished up with some rope pushdowns and side delt raises. I did 2 sets lateral raises and 1 set bulldozer laterals.

Great WO! Really pleased with strength and effort this far into the diet. The last week I've eaten more food than first 6 weeks of the diet, but still in a deficit. Feeling good. Shape is coming around.

I weighed 176.4 this morning. Going to eat today. These weekend refeeds combined with heavy workload in the gym has really seemed to pay off.

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