Tuesday, January 12, 2016

Tue 1/12 - Pull Day

Workout: LA Fitness

75 + 12 w/u = 87 mins

I wasn't sure what I was going to do today because schedule later this week and weekend are going to be variable and busy. I started warming with OHP and pulldowns and my right shoulder wasn't feeling very good. Still feeling beat up from Sunday. So I decided to do a pull day today and will try to squeeze in a quick press day tomorrow. I started off with BOR and 185#'s felt fairly easy for 12 reps. So I bumped up the weight to 205#'s and it was heavy, but I got 2 good sets there. Then I dropped back to 185 for a set of 10 and a back-off set with 135. I supersetted decline crunches for 5 sets.

Next I did vbar pulldowns supersetted with crunches. I started pulldowns at what I thought was a reasonable weight, but all the BOR really fatigued my back. Barely got 8 reps. Dropped way down to 150#'s and did 3 good sets. Supersetted with crunches. They were supposed to be crunch-twists, but my abs were fried from all the heavy decline crunches.  Next I supersetted 4 sets of seal rows with 2 sets incline curls and 2 sets rear delt fly's.  Good pull day.

I weighed 175.4 this morning. Down from 178.0 yesterday after a refeed Sunday. This week will be at, or slightly under, maintenance.

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