Tuesday, July 14, 2015

Tue 7/14 - Upper (love this WO template)

Workout: LA Fitness
(75#Inc)2x9 Paused reps
(140#SeatRow)2x10 Weight bump
(65#Inc)10,8 Paused reps
(190#VbarPull)2x8 Weight bump
(80#Skulls)10,10,8 Very good

60 + 10 w/u = 70 mins

I enjoyed my WO last Tuesday so much, I pretty much mirrored the template. Starting with low angle incline for two sets of paused reps, increase angle of incline for two more paused sets, followed by shoulder press for 2 sets. I supersetted each with a pull movement, starting with seated rows (weight bump), real heavy v-bar pulldowns, and then wide grip pulldowns. Really good work on these first 6 movements. These were the meat of the WO.

Then I did 3 sets skull crushers paired with crunch twists. Last 2 WO's I've done skulls with 80# EZ bar I got reps of 10,7, and then dropped weight. Today I got 10,10,8. Very good. Decline crunch twists were a killer today. Then I supersetted incline fly's with incline curls. Liked this combo and worked hard on both. Then I supersetted pushdowns with bulldozer laterals. Finished up with seal rows. I didn't have much left for seal rows. Awesome WO. Love this WO and look forward to doing it when I'm not cutting. Might increase sets to 3 of each first 6 exercises for more volume in a caloric surplus.

I weighed 173.2 this morning. Shed weekend water yesterday. It ended up being a fairly active day so I increased calories higher than originally planned. Estimated caloric burn per fitbit was 3,700 cals, so I'm still at a large deficit.

Prot Carb Fat Cal
TOTALS: Grams 211 286 48       2,419
Calories 843 1143 432       2,417
Percent 35% 47% 18% `

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