Workout: LA Fitness
(185#BOR)8,8,155x10,10
(65#Inc)3x12P
(190#VbarPull)8,8,175x10,10
(55#IsoShldr)3x10
(85#DBRow)2x10
(45#SealRow)3x12
(25#DecCrunch)4x12
(30#Inc/HCurl)2x10/10
(30#RDelt)2x10
(18#IncCableFly)3x11
(InvertRow)2x12
78 + 8 w/u = 86 mins
Took Saturday off to take the kids to the Air and Space museum. Friday was push day, today (Sunday) was going to be a pull day, but since I had a day between, I did some light pressing as well, but the focus of the WO was pull. Plan was to do 2 heavy and 2 moderate sets for my main horizontal and vertical pull movements. I started with bent over row and did 2 good sets with 185#'s followed by 2 sets of 155#'s. That latter 2 sets more controlled and good contraction. Supersetted this with 3 sets of paused incline. Next I supersetted vbar pulldowns with iso shoulder press.
Then I supersetted 2 sets of DB rows and 2 sets of seal rows with 4 sets of weighted decline crunches. Next I did the incline/hammer curl combo supersetted with rear delt work. Finished up with some incline cable fly's and body weight inverted rows. Solid WO.
Nutrition:
I weighed 180.0 this morning. Eating over maintenance too frequently, but gaining strength. It's all a balance and trade offs. I don't want to stay over 180 and would like to hover close to 175. That seems to happen by mid-week without trying. General weight fluctuation has been around 180 by end of weekend, 175-ish by midweek.
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