Wednesday, March 8, 2017

Wed 3/8 - Upper

Workout: Golds

43 + 9 = 52 mins

Started with fairly heavy steep angle incline and heavy pulldown superset. Great incline reps and paused the last rep in each set. Very controlled. Great for this weight. Then I raised the angle of incline even further and did 2 sets combined with close grip pulldowns. Having the angle this steep was hard on my R shoulder getting the DB’s in place and moving on the first rep, but after that felt pretty good. Next I raised the angle of the bench to 90 degrees and did shoulder press with DB rows and reverse crunches. These first movements were a great WO. Then I finished up with a combination of overhead triceps extensions, curls (1 set incline curls, 1 set hammer curls), crunches and rear delt fly’s.  Very good WO. Moved at a quick pace. I was huffing and puffing and had to take a few longer rests during this WO.  Don’t think I’m in very good cardio shape despite a lot of hiking.

I weighed 177.8 this morning, down 7 pounds from the bloated Monday.

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