Tuesday, July 28, 2015

Tue 7/28 - Pull Day

Workout: Work Gym

65 mins + 5 w/u = 70 mins

Pull day. I was considering doing a full upper WO, but chest still doesn't feel recovered from Sunday, and a pull/push split works better this week from a schedule perspective. Started with BOR in the smith machine. 3 heavy sets and a drop set right after the last set. Next I supersetted v-bar pulldowns with weighted crunches. Same deal with the drop set on the pulldowns.  Then I did 2 sets of DB rows. Good controlled reps with this weight.  Next I supersetted barbell rows with upright rows. Same bar, very little rest in superset. These felt heavy, but good work. It was going to be 2 sets each, but I added a 3rd set of upright rows because they were feeling good.

Next I supersetted incline + hammer curl combo with pulldowns. I had to go light on pulldowns, and even this weight was feeling fairly heavy. This was also a lot of bicep volume for me.  Finished up the WO with 3 sets of seated rear delt fly's supersetted with 2 sets of Hodge rows. This was an excellent pull day! Veins were quite noticeable in my back after the WO.

I weighed 173.6 this morning. Coming down after weekend-long refeed. I didn't eat any cereal yesterday, but with a fair amount of biking I had to eat a lot of carbs last night in the way of oatmeal to keep from being at too large a deficit. It was hard not eating cereal, but may have created an even worse food monster. "Raw" oatmeal in yogurt and in almond milk. Not heated up. Just dumped in with some sweetener.  LOVE it! Could be dangerous because oatmeal is so calorie dense.

Prot Carb Fat Cal
TOTALS: Grams 221 314 56       2,634
Calories 882 1257 504       2,643
Percent 33% 48% 19% `

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