Wednesday, November 30, 2016

Wed 11/30 - Upper

Workout: Golds

40 + 10 = 50 mins

First WO back at Golds after a few days off, hoping my R shoulder will cooperate. It’s been really painful the last couple of days. I started with DB shoulder press supersetted with bent over rows. 60#DB’s felt pretty darn heavy today, heavier than they should for 3x6. I’ve dieted fairly hard the last 3 days, so maybe that had something to do with it. Oddly, my R shoulder was a bit painful, but it was my Left arm/shoulder that struggled getting the weight up today. No pain, just weak.  Based on this first superset, I decided to keep volume low, especially in light of being in a pretty large caloric deficit.

Next I did iso shoulder press with pulldowns, 2 sets each. Then 2 sets rope extensions with 1 set preacher curls. Finished up with 3 sets of 10/10 crunches (60 reps total) with 2 sets of rear delt fly’s.  Not a great WO, but needed to get in and get some work done.

I weighed 180#’s after getting home from Thanksgiving week. This morning I was 174#’s.  Been in about a 1,200-1,300 daily caloric deficit.  I’ll probably ease up on that after another couple of days.

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