Workout: Work Gym
(75#Inc)3x8p,60x9P
(188#VbarPull)3x8,138x10,125x12
(75#DBRow)3x15
(15#Crunch)3x10/10
(Skulls)90x9,80x10,8
(30#IncCurl)2x10
(30#RDelt)2x12
(48#Rope)2x10
60 + 8 = 68
No lifting over the weekend because of hiking from Harpers Ferry to Bears Den. I took an additional 2 days off Tuesday and Wednesday to recover. Hit the gym today over lunch and had a really good WO, especially considering time off, being in a fairly large deficit, etc. Incline was good, and was able to hit a long pause on 8th rep of each set. Felt a bit heavier than I recall last WO before time off so I've probably lost a bit of strength, but felt good. Supersetted with 3 heavy sets of v-bar pulldowns follwed by 2 back-off sets with paused reps. Next I supersetted DB rows with crunches. DB rows were great with sets of 15 reps.
Then I did 3 sets of skull crushers paired with incline curls, and rear delt work. I wanted to keep reps close to 10/set, so I dropped weight after the first heavy set. I did 2 quick sets of rope pushdowns to finish it up.
Nutrition:
I weighed 168.8 this morning. Feeling lean. Really lean for Fall time.
No comments:
Post a Comment