Sunday, May 3, 2015

Sun 5/3 - Upper Accessory & Hike

Workout: LA Fitness

60 + 5 w/u = 65 mins

I was out running errands early this very early this morning (couldn't sleep) and decided to hit the gym for some upper and accessory work. I decided to give flat barbell bench a shot and see how the shoulder responded. I did 2 light warmup sets and did a set w/ 135#'s (still light). Shoulder didn't like it. So I moved to incline. I did them at a steeper angle than normal and it felt pretty good, but heavy after yesterday's WO. I supersetted with reverse crunches. Then I did heavy seal rows, then DB shoulder press with paused reps.

Next I supersetted upright cable rows with face pulls. Face pulls really bother my left elbow. Then I did 2 sets on the dip maching with four 45# plates. I finished up with EZ bar curls and some rope pushdowns. The EZ bar curls felt much better on my elbows and forearms than straight bar curls.  I ended up doing quite a bit more work than I was planning. Felt good though.

Sarah and I went on a 2 hour hike up Bull Run Mountain in the afternoon.

I weighed 183.0 this morning after refeed yesterday. Very active day (WO, Hike, etc.). Fitbit had me at 4,127 calories burned. That seems a little high, but even if it's in the ballpark, I was at a huge deficit today.

Prot Carb Fat Cal
TOTALS: Grams 250 189 32       2,060
Calories 998 756 292       2,046
Percent 49% 37% 14% `

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