Friday, January 22, 2016

Fri 1/22 - Upper

Workout: LA Fitness

96 + 6 w/u = 102 mins

I started with standing OHP and t-bar row superset. I was planning on 4 sets of each, but got 8 reps all 4 sets of OHP, so I decided to do a 5th set. I knew I wouldn't get another set of 8 because I barely got 8 the last set. I also did 5 sets of Tbar rows with a heavier weight than I've done before (3 plates on the end of a barbell). Next I supersetted incline with heavy crunches. Planned on 3 sets of incline, but decided to up the volume. Crunches were good. Next I supersetted vbar pulldowns with chest fly.  Meat of the WO done, on to accesory work.

I supersetted skull crushers with upright rows. Skull crushers got heavy quick in 2nd and 3rd set after a good amount of pressing earlier in the WO. Upright rows were heavy, but manageable. Next I did incline curls with seal rows. Yikes. Rows supersetted after curls was not the smartest programming. 45# seal rows felt really heavy. Finished up with some rope pushdowns and rear delt work. That was it, but on my way out of the gym, I decided on a bit more pulling volume and did 3 sets of seated rows.  Really good WO. We're supposed to get 2 feet of snow tonight and tomorrow, so probably no gym this weekend. Glad I got a good one in today.


I weighed 174.0 this morning. That's down from 180.6 on Monday. My weight always seems to spike after a weekend hike. I'm generally at a deficit on those days, but eat so many carbs that I'm holding a lot of water for a couple of days after.

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