Workout: Snap Fitness
(80#DBInc)8,8,70x8,8,60x9,40x9
(190#PullDn)3x8
(130#Shldr)2x8
(InvertRow)3x10
(Vbar/RopeExt)140x10,120x12
(EZCurl)80x8,60x12
(Crunch)2x15
(60#FacePull)2x10
(190#Fly)2x10
(Crunch)2x15
(Band)2x20
55 + 10 = 65 mins
Hiked Mount Mitchell with Sarah yesterday. 6 miles up, 3,700 feet elevation gain. 6 miles down. 12 miles about 7 hours.
Was feeling fairly beat up from yesterday and wasn’t sure what to expect out of today’s WO. Warmup felt OK.
Started with inline and it was going well but I mis-grooved the 8th rep on my right side and almost got stuck. Did another set with 80#’s that was pretty good and then dropped for 2 sets with 70#DB’s. Tried to keep these really controlled, slow on the way down. Then raised the angle of the bench and did 2 drop sets. Overall good work, but my R shoulder just isn’t cooperating. Supersetted incline with pulldowns. Next we did shoulder press with inverted rows. I only did 2 sets shoulders because my R shoulder wasn’t feeling great.
Next we did triceps (1 set vbar, 1 set rope) with 2 sets EZ bar curls, 1 heavy, 1 lighter, and crunches. Next we did face pulls, fly’s and more abs. Finished up with some band pulls for rear delts. Decent WO. Didn’t feel I had the energy I needed after the hike yesterday.
Spent the afternoon working in the yard. Finally finished spreading the last of the mulch. I’m ready for a rest day!
Weight:
I weighed 173.2 this morning after a lot of carbs and an all-you-can-eat sushi dinner after the hike. Ate my weight in sushi I think.
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