Tuesday, June 9, 2015

Tue 6/9 - Push Day (fasted WO)

Workout: LA Fitness
(75#Inc)10,9,8,7 Paused
(50#DBShldr)3x8 Paused

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.

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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