(75#Inc)9,8,8P
(155#BOR)3x10
(65#Inc)10,8P
(175#VbarPull)2x8
(50#DBShldr)2x8
(138#PullDn)2x8
(Skulls)80x8,70x10,10
(BBCurl)80x8,70x10
(60#RDeltFLy)10,50x12
(15#Crunch)2x10/10
(20#SeatLDelt)2x10
48 + 9 w/u = 57 mins
Upper WO today at work gym. Short rest times made this WO really challenging. I supersetted incline with BOR. Incline was good; paused reps but felt pretty heavy. Rows were good. Then I increased the angle of the incline and supersetted incline with v-bar pulldowns. Then I increased the angle to 90 degrees and did shoulder press with wide grip pulldowns. Both pulldowns were good.
Next I supersetted skull crushers and barbell curls using the same barbell/weight. Given short rests, I had to drop the weight after the first superset here in order to keep reps in the range I wanted. Finished up the WO with rear delt, ab and lateral delt work. Good WO. A lot of work in under an hour.
Nutrition:
I weighed 172.2 this morning. Strength slowly dropping after a long time bringing weight down. Feeling lean, but need a diet break soon. At Nationals game last night and had to eat a lot late night to keep deficit from being too large. Still about ~1,000 cal deficit.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 232 | 277 | 39 | 2,383 |
| Calories | 928 | 1109 | 352 | 2,389 | |
| Percent | 39% | 46% | 15% | ` |
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