(135#Bench)10
(70#Inc)9,9,7
(Revcrunch)3x15
(65#SealRow)3x10
(45#DBShldr)11,10,8
(65#UprightRow)3x10
(43#FacePull)3x10
(4PlDipMachine)2x10
(70#EZBarCurl)2x10
(58#Rope)2x15
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.
Nutrition:
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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