Sunday, July 12, 2015

Sat 7/11 - Push + Biking on C&O Towpath

Workout: LA Fitness

97 + 12 w/u = 109 mins

Good incline today. Decided to stick with 80's today and try to get 4 good heavy sets. Then did a triple back-off sets 70/50/35. Supersetted with weighted crunches on the back extension machine. Next we did leg press paired with reverse crunches. Legs were still really sore from WO on Thursday and probably increased cardio/running lately. Reverse crunches felt really good.

Next we did shoulder press which was good. Then 4 sets of skull crushers. Really liking these. Two sets of relatively heavy incline fly's. Then finished the WO with pushdowns and lateral delts. For pushdowns, I did 2 heavy sets, then a set of 70 and ran the rack (70/50/35/25). Very good WO.

Sarah and I took bikes to Point of Rocks, MD and rode from there to Brunswick, MD and back. About 15 miles. Stopped at Beans in the Belfrey for an iced coffee in Brunswick. Trail was muddy and we rode bikes right into the Potomac to wash them (and us) off at the end of the ride. 

I weighed 173.0 this morning. Feeling quite lean. WO + bike ride = burned a lot of calories today. Weight will spike a bit because of all the carbs though.

Prot Carb Fat Cal
TOTALS: Grams 206 583 57       3,667
Calories 825 2330 509       3,664
Percent 23% 64% 14% `

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