Sunday, August 16, 2015

Sat 8/15 - Pull Day + Bike

Workout: LA Fitness

72 mins + 10 w/u = 82 mins

Today was supposed to be a push day, but my LEFT shoulder hasn't felt right since Thursday's WO. I started warmups on incline and it was painful and just didn't feel right. My normal inclination is to just push through it, but today I decided we should just stop. So, we switched it to a pull day.

Started with body weight pullups. Controlled reps. Felt good.  Then we moved to seated rows supersetted with ab work (Crunch-twists right to planks). Then we did v-bar pulldowns. 3 heavy sets and a back off set.  Next were DB rows supersetted with incline curls. DB rows were done with one arm supported on the DB rack, rather than how I normally do them (one knee and support arm on a bench). I liked these better. I went light on the curls because that's what aggravated my shoulder. Did 8 reps, felt pain and stopped.  Finished up with rear delt bulldozers and face pulls with a wide grip pulldown bar.  Good WO.

PM Cardio:

Rode 10-12 miles on the bike in the evening on the W&OD Trail.

I weighed 169.0 this morning. Big calorie burn today. Tried to make up some of the calories, but did so late in the day with a ton of carbs (I'd alredy hit protein requirements). Going to be bloated in the morning.

Prot Carb Fat Cal
TOTALS: Grams 249 462 68       3,441
Calories 995 1848 614       3,457
Percent 29% 53% 18% `

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