(35#Pullups)2x10
(15#Crunch)2x10/10
(185#BOR)2x10
(175#VbarPull)8,163x8
(Plank)2x90
(75#DBRow)2x12
(35#IncCurl)10,30x10
(25#HCurl)2x10
(35#RDelt)2x12
(50#RDeltFly)10
38 + 7 w/u = 45 mins
Didn't have a lot of time for a WO and L shoulder still bad (have my arm in a sling to keep it imobile) so I did a quick pull WO. I just went heavy and did 2 sets of each. Started with weighted pullups and got two great sets of 10. Very please with these. Supersetted with crunches. THen I did 2 sets of bent over row. Next I did 2 sets of v-bar pulldowns supersetted with 90 second planks with feet up on a medidicine ball. Then I supersetted DB rows, incline curls and hammer curls. Finished up with some rear delt work. Awesome WO for in and out with warmup in 45 mintues.
Nutrition:
Monday was a rest day. I weighed 178#'s Monday morning. I started a mini-cut Monday morning and I weighed 171.8 this morning. 1,500 cal deficit yesterday and flushed a lot of water out of my system from all the carbs during vacation.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 252 | 54 | 15 | 1,355 |
| Calories | 1008 | 216 | 139 | 1,363 | |
| Percent | 74% | 16% | 10% | ` |
No comments:
Post a Comment