Tuesday, July 7, 2015

Tue 7/7 - Push Day + Cardio

2.4 miles in 35 mins
12:12, 16:38, 7:10
Fasted. Y+C Stack.

Workout: LA Fitness
(75#Inc)2x8 Paused
(60#Inc)2x12 Paused

54 + 10 w/u = 64 mins

Push day today. Went heavy on incline on Sunday and want to be ready to heavy again on Saturday, so I didn't want to push incline too hard today but wanted to get a good WO, so I changed things up a bit. I started with incline and did 2 sets of 8 with fairly long pauses on each rep. Felt great. Supersetted with weighted crunches for 4 sets. I started sets of crunches during warmup sets of  incline to get more than 2 sets. Then I increased the angle of the incline, dropped the weight and did 2 more sets of paused reps, supersetted with BW crunches.

Next I increased the angle of the bench to 90 degress and did 3 sets of DB shoulder press.  These 3 movements in succession were great work on the chest and delts.  Then I did 4 sets of skull crushers for triceps, starting at 80#'s for 2 sets and then dropping to keep reps per set up. These were killer awesome! Triceps were screaming by the end of these 4 sets. Will keep doing more of these as I think they're really helping my triceps get stronger.  Then I went back to chest with 2 sets of incline fly's which were really good. Finished up the WO with some bulldozer laterals and rope pushdowns.  Loved this WO!

I weighed 174.6 this morning, down from 179.4 yesterday. Very nice.

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