Friday, April 28, 2017

Fri 4/28 - Upper (great late-week WO)

Workout: Golds
(80#DBInc)11,10,7,55x8
(155#BOR)3x8
(50#DBShldr)2x8
(#12PullDn)2x10
(80#OHTri)10,65x13
(35#Inc/HCurl)2x10
(18#RDelt)2x10
(55#Crunch)3x10
(140#Fly)2x10
(Crunch)2x12

48 + 10 = 58 mins

WO over lunch today. Warmups felt good, so I did 80#DB’s for incline. First set I got 11 reps; great! Most reps at this weight in a long while I believe.  Last rep wasn’t a grinder, but was hard. 2nd set I really wanted 10 reps and got it, but last rep was a bit of a grinder. 3rd set I was finished. Barely got 7 reps. I raised the angle of incline steeply and did a drop set with 55#’s and it was very good. Felt VERY heavy. DONE! I supersetted bent over rows with incline and had 3 very good sets.

Next I did 2 sets shoulder press with pulldown machine.  Then I did overhead triceps extensions with incline/hammer curl combo. My R elbow has been bothering me and the first set of triceps extensions was fairly painful, so I dropped the weight for the 2nd set on short rest. Still good work.  Then I did 3 sets heavy crunches with 2 sets DB rear delt fly’s. Finished up with 2 sets chest fly with 2 sets body weight crunches.  Very pleased with this WO at the end of the week of dieting and where my weight is.

Weight: 
I weighed 171.2 this morning. Plan was to eat slightly under maintenance this week. I’ve been under maintenance, but in a much larger deficit than planned. I’ll start re-feeding after this WO because we’re going on a backpacking trip this weekend and I’ll need the energy. Weight will surely spike by Monday. Can’t NOT eat a ton of carbs while backpacking.

1 comment:

  1. ***شرکت نوين گيت***

    با سالها سابقه در طراحي ،اجرا و خدمات سيستمهاي درب اتوماتيک و راهبند
    فروش،نصب و راه اندازي و خدمات انواع درب اتوماتيک (درب سکشنال - کرکره اتوماتيک - کرکره پنجره - درب ريلي اتوماتيک - جک پارکينگي - کرکره شفاف - رول گيتر - انواع راهبند و درب اتوماتيک شيشه اي... )
    خدمات 24 ساعته و شبانه روزي حتي در تعطيلات رسمي
    مشاوره رايگان در تمامي مراحل

    ReplyDelete