Sunday, March 20, 2016

Sat 3/19 - Push

Workout: Golds

78 + 12 = 90 mins

Went to Golds this morning for a push day. Tomorrow will be pull. Started with incline after last WO I decided I'd better stick with 80#DB's. Really pleased with these 4 sets, especially the first set of 10. Then I raised the angle of the incline and did 3 more sets. These felt easy at first but each set got heavy quickly after about 4-5 reps. Next I did incline cable fly's supersetted with heavy crunches. As usual, I had to progressively drop the weight on fly's to keep reps. This was the heaviest I've gone on crunches, and they felt heavy.

Next I did hammer strength plate loaded shoulder press, supersetted with cable lateral raises. Killer delt superset. Then I did 3 sets skull crushers with body weight crunches. Happy with skull crushers even though they weren't real heavy. Finished up with some rope pushdowns; one heavier set followed quickly by two drop sets.  Really good WO. Very happy with top-end incline strength given fairly large deficit this week.


I weighed 171.6 this morning. Weight is coming along nicely.  Refeed day today.

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