Workout: LA Fitness
(75#Inc)3x10P
(65#SeatRow)3x10
(55#IsoInc)2x11
(175#VbarPull)2x10
(55#IsoShldr)2x10
(145#PullDn)2x10
(58#RopeExt)3x11
(IncCurl)40x8,35x8
(60#Crunch)2x10
(8#LDetl)2x10
(Crunch)2x15
(25#RDelt)2x12
(145#Fly)2x12
58 + 12 = 70 mins
Went to LA Fitness this morning before work. Started with incline and seated row superset. Both were good. Incline reps were all controlled and paused. Had a bit of a grinder on the last rep of the 3rd set to get 3x10 and was pleased with that. Next I supersetted iso incline and iso shoulder press with vbar pulldowns and wide grip pulldowns. Those 6 movements were the meat of the WO.
Next I did overhead rope extensions with incline curls and heavy crunches. I hadn’t done these in a while and I remember why now. I like them, but they’re hard on my wrists if I try to go heavy at all. I bumped to 40#’s for curls and got 8 reps. Not bad, but I didn’t want to drop below that rep number, so I went lighter on the 2nd set. My abs were still hurting from my last WOwhen I did heavy crunches today, so I only did 2 sets. Next I supersetted cable delt raises with body weight crunches. Finished up with rear delt raises and chest fly’s. Both of these feltgreat and I was able to go a lot heavier on fly’s than I thought I would. I’ve been doing more of these lately, and it’s showing in strength and visually. Very good WO.
Nutrition:
I weighed 171.2 this morning
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