Monday, August 3, 2015

Sun 8/2 - Upper

Workout: LA Fitness

88 + 12 w/u = 100 mins

Warmups for incline felt crappy. Even 45#DB's felt like a bit of work. I didn't even know if I'd make it up to 80# DB's today. Then, once I got there, things just felt good. I think my triceps are getting stronger from the skull crusher work I've been doing. Reps that I used to not get are not not sticking and I'm able to push through. Good work on incline today on every heavy set. Then we increased the angle of incline for 2 drop sets. We supersetted incline with seated rows. 4 heavy sets and a drop set. THen we supersetted shoulder press with v-bar pulldowns. These 4 movements are the meat of the WO, and we both felt like we'd already had a good upper body WO at this point.

We decided to do 2 sets of dips. I had them written for later in the WO, but they're tough on my shoulders, so I didn't want to do them after fly's. Then we supersetted incline fly's and lying leg raises. Next we did skull crushers. 3 good sets even though reps dropped by 2 each set. Then we did the incline/hammer curl combo. Finished up the WO with seated lateral/rear delt combo.  Great WO. Much better than I expected based on how warmups felt.

I weighed 172.4 this morning. Pretty light for a Sunday and being away this weekend. Really ate pretty strict while away. Going to eat over maintenance today for a mini-refeed and to capitalize on that good WO this morning. Wheels kinda came off late night.

Prot Carb Fat Cal
TOTALS: Grams 280 620 92       4,410
Calories 1120 2480 828       4,428
Percent 25% 56% 19% `

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