(100#OHP)3x9
(75#DBRow)3x10
(65#Inc)2x10P
(163#VbarPull)3x10
(75#OHTri)3x10
(15#CrunchTwist)3x10
(30#IncCurl)12,10
(30#DeltFly)2x10
(50#RDelt)15,13
(58#PushDn)2x13
63 + 5 w/u = 68 mins
Started with OHP + DB row superset. Got 2 more reps on OHP than last WO. Then I supersetted vbar pulldowns with 2 sets of incline. I set the incline a little steeper than normal, and just 2 sets of good paused reps. Next I supersetted overhead triceps extensions with ab work. Then I did incline curls with delt fly's. Finished up with some rear delt fly's and pushdowns. Good solid WO.
Nutrition:
I weighed 173.4 this morning. Down from 175.4 after big eating weekend.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 232 | 387 | 50 | 2,910 |
| Calories | 926 | 1547 | 454 | 2,927 | |
| Percent | 32% | 53% | 16% | ` |
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