Workout: Work Gym
(185#SmBOR)3x11,135x12
(75#Inc)13,10,9
(55#Crunch)3x10
(115#OHP)11,11,10
(163#VbarPull)3x10
(80#Skulls)10,9,8
(20#RDelt)3x10
(23#IncFly)2x12,15x12
(7.5LDelt)2x12
(Crunch)2x15
(35#Curl)12
75 + 5 = 80 mins
This will be my last WO at the Sprint gym. My last day is tomorrow and I'm moving to Charlotte for a new job opportunity. WO's may suffer until I get settled down there and find a new gym. I ended it off with a really good WO.
Started with bent over rows while warming up on incline. 3 good heavy sets with a back-off set. Then I supersetted incline with heavy crunches. Incline was good controlled paused reps. Next I supersetted over head press with pulldowns. Worked hard on OHP. Next I did skull crushers with rear delt fly's. I started skull crushers with a straight bar to see if that was easier on elbows/wrists. It wasn't. I switched to the EZ bar after the first set.
Next I supersetted incline cable fly's, cable lateral delt raises and crunches. 2 sets of fly's, plus a drop set. Hit 1 set of curls before heading out. Very good WO.
Nutrition:
I weighed 173.8 this morning. Dieting fairly hard this week. It's working, I'm down from 181.0 on Sunday.
No comments:
Post a Comment