Thursday, September 24, 2015

Thu 9/24 - Upper

Workout: Work Gym

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.


I weighed 168.8 this morning. Feeling lean. Really lean for Fall time.

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