Workout: LA Fitness
(35#Pullups)3x8,BWx10
(35#DecCrunch)12,12,10,BWx16
(140#SeatRow)3x8,115x10
(CaptChair)3x10
(V-barPull)160x8,145x8,115x15
(35#Inc/HCurl)2x10/10
(15#RDelt)3x12
(58#HodgeRow)11,10
(65#DBRow)11
62 mins + 5 w/u = 67 mins
I was planning on 1 set of pullups to start the WO. More as a good warmup than part of the WO. Changed plan and decided to start the WO with pullups supersetted with weighted decline crunches. Pullups were good. Did 3x8 and then a set of body weight with short rest after last weigthed set. My best pullups were 35# for 4x8 and I'm not sure I could've gotten a 4th set of 8, this was really good work for me this far into a cut. Crunches were good. Next we supersetted seated rows with leg raises in the captains chair. 3 sets of heavy rows and a back-off set. We could've probably just hit some quick arm/delt work and been done at this point and still had a really good WO.
Next we did v-bar pulldowns, concentrating on the contraction/squeeze. Had to drop the weight here every set. Back was really fatigued. Then we did the incline/hammer curl combo, supersetted with seated rear delt raises. Finished up with 2 sets of Hodge rows and one set of DB rows. Really good pull WO.
Nutrition:
I weighed 171.0 this morning. Definitely need to eat today.
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