Friday, October 23, 2015

Thu 10/22 - Upper

Workout: Work Gym

63 + 5 = 68mins

My chest was fairly sore/stiff from WO on Tuesday. Not surprising given that was only 2nd WO in 2 weeks and I pushed fairly hard on incline. So today I decided to not go very heavy on incline, but do strict paused reps. I started with working sets of DB rows while warming up on incline. 3 good sets squeezing at contraction and controlling the weight down. Then I supersetted incline with v-bar pulldowns. Incline felt great. Paused reps, with an extended pause on last rep of each set. Pulldowns were good at this weight today, again squeezing at contraction. Since my shoulder is feeling pretty good, I decided to give some shoulder presses a shot. I figured 45# DB's would be a fairly light test. They didn't feel very light, nor very good on my left shoulder. I stopped at 8 reps and 1 set. I need to start lighter and EASE back into these slowly.

Then I supersetted 3 sets of skull crushers with 2 sets of hammer curls and 3 sets of crunches. My LOWER abs were really sore from ab work on Tuesday. Finished up with some seated rear delt fly's and rope pushdowns.

I weighed 169.6 this morning. Need to SLOWLY gain some weight back.

Prot Carb Fat Cal
TOTALS: Grams 219 370 52       2,848
Calories 876 1481 472       2,829
Percent 31% 52% 17% `

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