Thursday, June 18, 2015

Thu 6/18 - Upper & Progress Pic

Here's where I stand today at 173 pounds. WO details below.
kip owens
173 #"s and single digit BF%
Workout: Work Gym

54 + 8 w/u = 62 mins

WO over lunch today at work gym. I hammered chest pretty good with incline on Tuesday, and want to go heavy again on Saturday, so I started with shoulder press today. I haven't started with DB press in a while and haven't gone heavier than 50#DB's in a while either. I did 60# DB's and got 3 good sets. When I was doing them more frequently, I was using 65#DB's and getting these same reps or more. Anyway, felt good to go a little heavy on the shoulders today. I supersetted these with bent over rows.

Next I did incline with v-bar pulldowns. I did a real light set with 55#'s and 2 sets w/ 65# DB's. These felt surprisingly more difficult than I thought they'd be. I'm not used to doing these after some other heavy pressing anymore. V-bar pulldowns felt heavy after rows. Then I did weighted crunches, skull crushers and barbell curls superset. I have no idea last time I did skull crushers. I didn't go heavy, but liked how they felt and got some decent triceps work. Finished up with some bulldozer lateral raises (heavier than normal) and rear delt fly's. Very nice  WO.  Some real good work in about an hour.

I weighed 173.0 this morning.

Prot Carb Fat Cal
TOTALS: Grams 246 211 28       2,075
Calories 984 842 250       2,076
Percent 47% 41% 12% `
Very active day. Fitbit had me at 4,100 calories burned, so a pretty significant deficit of just over 2,000 cals.

Evening Cardio:
Walked 2 miles with Sarah at a decent pace.

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