Wednesday, July 29, 2015

Wed 7/29 - Push Day

Workout: Work Gym

61 + 9 w/u = 70 mins

Started with incline and had 4x8 written down. I got 12 reps first set and then dropped off from there, but given the higher reps, I only did 3 sets. Then I raised the angle of the incline and did 2 sets with fairly short rests. Then I did shoulder press. I started with 50#DB's, but only got 8 reps and wanted to keep reps at 8 or above, so I dropped to 45#DB's. I supersetted lying leg raises with these. The leg raises felt great on lower abs.

Then I did skull crushers. Started with 90# barbell. Whoa! Triceps worked from all the pressing. Had to go lighter and still struggeld with 70#'s. Still very good work. Triceps were on fire. I supersetted incline fly's with skull crushers and they felt great today. I tried not to go so far below parallel. Then I did a bunch of delt work... 2 sets heavy bulldozer laterals and 2 sets seated lateral raises. Then I did overhead DB extensions and a couple sets of pushdowns to finish the WO. Last set of pushdowns was a double drop set of 58#x10, 48#x7, 38#x12. Great WO!

I weighed 171.0 this morning. Came back down nicely after refeed weekend. Very minimal processed carbs this week. It's making a difference.

Prot Carb Fat Cal
TOTALS: Grams 236 333 57       2,772
Calories 946 1331 512       2,789
Percent 34% 48% 18% `

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