Thursday, June 11, 2015

Thu 6/11 - Pull Day

Workout: LA Fitness
(135#IsoRow)3x10 1-arm
(IsoRow)115x10,90x12,12 2-arm, short rests
(65#Inc)2x10 paused partials

78 mins + 5 w/u = 83 mins

Pull day today over lunch and I was going to warm up with a few pullups. But as I started they were feeling good/easy, so I just decided to do a set. I did 11. I figured I'd go ahead and start the WO with 3 sets of pullups. 2nd set I did 11 and 3rd set I did 13. First 2 sets didn't go near failure, 3rd set I had to work on the last rep, but could've done at least one more.  Good work for what was going to be my warmup.

Next I did single arm iso rows for 3 sets supersetted with crunches on the back extension machine. Then I did 3 more sets with both arms. Reduced the weight a bit and kept rests short. I wanted to get just a bit of chest stimulation, so I did 2 sets of incline - reps were paused partials. Then I did v-bar pulldowns with leg curls. I was going to do SLDL for hamstrings, but back was already fairly hammered.

Next I did curl/upright row combo with the EZ bar. These are tough with no rest between exercises.  Then I did Hodge rows with hammer curls. Finished up with some rear delt fly's, body weight crunches and 2 sets of triceps pushdowns.  WO got kind of long and I was ready to finally eat first meal of the day.

I weighed 174.4 this morning.  Starting to feel pretty lean and definitely closing in on single digit BF%, if not already there.

Prot Carb Fat Cal
TOTALS: Grams 250 213 27       2,100
Calories 1000 850 244       2,094
Percent 48% 41% 12% `

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