Workout: LA Fitness
(115#OHP)8,8,8,7,7,95x10
(135#IsoRow)5x10,90x15
(65#Inc)8,8,9
(190#VbarPull)3x8
(160#Fly)3x12
(145#PullDn)3x10
(88#PushDn)10,80x10,10
(25#CrunchTwist)10,8,6
(35#Delt)3x10
(65#Rope)3x11
(15#RDelt)3x10
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.
Nutrition:
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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