(75#Inc)10,9,8,7 Paused
(50#DBShldr)3x8 Paused
(45#DecCrunch)10,9,8
(205#Fly)11,10,9
(115#LegExt)3x12
(73#RopeExt)11,10
(20#LDelt)2x12
(65#Rope)2x12
(RevCrunch)15,10
55 + 10w/u = 65mins
Worked out fasted today at 1pm. I was planning on trying to work out at 11am over an early "lunch". Work schedule got shuffled so I didn't get to the gym until almost 1pm. That pushes my feeding window back. Anyway, incline was OK. These were all paused reps and felt good, but I think I got a rep or two more last time I did this. I'll have to look it up. Then I supersetted dumbbell shoulder press with weighted decline crunches. This was a bump in weight for the crunches and not real heavy for shoulder press, although it felt heavy immediately after 4 sets of paused incline.
Then I supersetted chest fly's with leg extensions. I started at 190#'s for fly's and bumped the weight up after a rep because it felt really light. Finished up the WO with some tricpes, delt and more core work. For my first heavy triceps exercise, I wanted to do heavy DB overhead extensions. I started with an 80#DB but it was really painful to my right wrist for some reason. Used my head for once and stopped the exercise instead of pushing through. I switched to rope extensions and then rope pushdowns instead.
Nutrition:
I weighed 175.6 this morning, down from 178.6 yesterday after a lot of eating over the weekend.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 248 | 191 | 27 | 1,997 |
| Calories | 993 | 763 | 239 | 1,996 | |
| Percent | 50% | 38% | 12% | ` |
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