Wednesday, December 2, 2015

Tue 12/1 - Upper

Workout: Work Gym

74 + 7 w/u = 81 mins

Started with BOR during warm ups on incline. I started with 155#'s and it felt easy so I bumped up to 185#'s. 4 good working sets. I probably could've gotten 4x10, but would've been cheating up the last couple reps more than I'd like. Good work. Then I supersetted incline with v-bar pulldowns. Incline was good. Gaining some strength back. R shoulder still the limiting factor. I did 3 sets, then raised the angle of incline and did 2 more paused rep sets.

Next I did 3 sets skull crushers supersetted with crunches. Skull crushers were good and I as able to keep reps up. Then I did incline curls with delt fly's. Finished up with rear delt work and some rope pushdowns.  Really solid WO today. Was nice to bump weight on BOR, add reps to incline, really solid skull crushers. Adding strength w/o a lot of weight gain is the goal and that seems to be on track for now.

I weighed 174.0 this morning.

Prot Carb Fat Cal
TOTALS: Grams 220 386 55       2,915
  Calories 878 1543 499       2,920
  Percent 30% 53% 17% `

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