Thursday, August 13, 2015

Thu 8/13 - Cardio + Pull Day

Morning Cardio:
3 mile walk in 45 mins. Miles were 15:00, 15:06, 14:44.Fitbit: 393 cals. Runkeeper: 322 cals.
Walked in new hiking boots again.

Workout: Work Gym

56 mins + 6 w/u = 62 mins

Started with bent over rows supersetted with power cleans. The barbells at the work gym only go up to 110#'s and I thought it was going to be too light to be effective. Boy, was I wrong. When supersetted with a heavy compound like BOR, these were brutal and getting 8 reps a set was hard work. Yikes. Next I did v-bar pulldowns supersetted with ab work. I kind of fell into the ab combo I did and really liked it. It was crunch twists about to failure, then roll right over into a plank. Abs were on fire. Very nice.

Then I supersetted DB rows with barbell curls. Curls bothered my left shoulder, which probalby means it was too heavy today and I should've stopped or switched to incline DB curls. Finished up with a rear delt superset of dynamic rear delt fly's (bulldozers), with face pulls. I did the face pulls using a wide grip pulldown bar. I tried them this way based on a tip I read. They felt good, especially supersetted with the heavy DB fly's.  Really good WO.

I weighed 168.8 this morning.
Lowest weight of the year! Feeling lean. Going to eat a little more today, but also did cardio this morning so I'm going to have a fairly large calorie burn today. Also hit a little tennis w/ Sarah this evening.

Prot Carb Fat Cal
TOTALS: Grams 247 166 49       2,090
Calories 989 663 441       2,093
Percent 47% 32% 21% `

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