Thursday, November 19, 2015

Thu 11/19 - Upper

Workout: Work Gym

60 + 6 w/u = 66 mins

Started with incline and vbar pulldown superset. My R shoulder is still wonky, and I guess might always be. 75#DB's were going up easy in my left arm, not so much on the right. So, I did 2x8, then increased the angle of incline and did 2 paused sets with 60#'s. Pulldowns were great and 3x10 is my best on this in a long time, possibly ever. Did a drop set of paused reps that felt great too.  Next I supersetted shoulder press with DB rows. I picked the wrong weight on shoulder press and started my first set with 55#'s. Dropped to 50#DB's after a rep or two with the heavier weight and only got 6 reps. Dropped to 45#DB and got a good set of 10. DB rows were good and controlled.

Next I did skull crushers with 1-arm chest fly. The chest fly's felt really good, but kind of time consuming doing them 1-arm at a time. I'm going to stick to doing them this way though. Next I did decline crunches with delt fly's. Got more reps on crunches than last time and they felt good. Then I finished up with 2 supersets of pushdowns, body weight crunches, DB curls and rear delt fly's.  Really good WO. Incline is going to be a problem with my shoulder, but feeling really good about the rest of my routine and body right now.


I weighed 172.8 this morning.

Prot Carb Fat Cal
TOTALS: Grams 234 372 65       3,015
  Calories 936 1487 586       3,009
  Percent 31% 49% 19% `

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