Thursday, January 7, 2016

Sun 1/3 - Upper (Great WO!)

Workout: LA Fitness

80 + 10 w/u = 90 mins

Started with OHP. The racks were all taken, and I didn't want to wait for one to open up, so I did seated OHP. These were great. I'd prefer standing OHP, but I got good reps for 5 sets here and when doing them seated, it's much harder to use any body english to cheat. These were good strict paused reps. Supersetted these with plate weighted iso rows. I did a mixture of single and double arm rows. I did a backoff set for both exercises. Great start to the WO! Next I did 3 sets of paused steep incline supersetted with heavy vbar pulldowns. Pleased.

Next I supersetted fly's with wide grip pulldowns. Today I did fly's with thumbs (rather than palms) facing in. Liked this position. Next I did heavy pushdowns supersetted with decline crunch twists. Finished up with delt, more triceps and rear delt work. Awesome wo. Getting strength back very nicely.

I weighed 186.6 this morning. Big ouch. Big sushi dinner for Sarah's bday last night didn't help matters ;)

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