Tuesday, August 11, 2015

Tue 8/11 - Cardio + Push WO

Morning Cardio:
3 miles mixed run/walk. Ran .5, walked 1.5, ran .5, walked .5. Miles were 12:52, 12:39, 12:29.

Workout: Work Gym

53 + 9 w/u = 62 mins

Quick push WO at the work gym over lunch. Incline was GREAT! Not heavy, but 3x9 with long pauses on each rep was very good work. Supersetted incline with lying leg raises.  Next I did shoulder press supersetted with planks. I was only going to do 2 sets, but wanted 3 sets of planks so I added a set of shoulder press. I did 90 second planks today. The 2nd two got tough after already doing leg raises.

Then I did skull crushers. Planned on 3 sets, but 2 was enough. Then I supersetted incline fly's with bulldozer laterals. I was plannig on using 40#DB's, but they were taken, and 35's were probably plenty heavy today. Finished up with some quick rope pushdowns. Really nice WO. Very pleased with incline.

I weighed 172.6 this morning. Down from 177.2 yesterday.  Not doing RFL right now, but keeping carbs fairly low and all complex carbs.

Prot Carb Fat Cal
TOTALS: Grams 248 152 49       2,032
Calories 992 606 439       2,037
Percent 49% 30% 22% `

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