Monday, January 30, 2017

Sun 1/29 - Upper

Workout: Golds

76 + 11 = 87 mins

Upper WO today after a hike at South Mountains State Park yesterday. Started with DB Incline and pulldown superset. First set of incline was good, but R shoulder felt a bit unstable. Second set shoulder got a bit worse, so I raised the angle of incline and went lighter for 3 more good sets. Couldn’t risk another heavy set of incline. I went heavy on first 2 sets of pulldowns, then backed off for 2 more. Good work on both movements. Then we did shoulder press and seated rows.

Next we did skull crushers supersetted with preacher curl/hammer curl combo. I wanted a little more volume on triceps, so did 2 sets of rope extensions on short rest.  Then we did chest raises with weighted circle crunches. Finished up with rear delt fly’s and body weight circle crunches. Good WO.

I weighed 181.0 this morning.

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