Gym: Garage Gym
(140#Incline)8,8,8,9
(135#BOR)3x10
(75#OHOP)10,9,7
(Pullup)10,6
(70#OHTri)10,7
(30#Crunch)2x10
(10#LDelt)2x10
(35#Curl)11,30Hx11
(Crunch)2x12
45 + 10 = 55 mins
Friday afternoon Upper WO. Had to squeeze in an upper body WO Friday after work because we're going backpacking this weekend. Kept things a bit easier on back movements. Started with incline and bumped up 5 pounds from last weekend. Felt pretty good. Don't feel a lot of progression left, maybe a couple weeks, then re-set. But, it's feeling good with the barbell and a bit higher reps right now (instead of 5's). Next I did bent over rows. These were pretty comfortable and most reps I held for a partial pause at contraction. Next I did overhead press on short rests (60-90 seconds). First set felt fairly easy, then got hard. Next was 2 sets of pull-ups. First set of 10 felt good. 2nd set got hard quickly. I did a long negative on the last rep.
Accessor work started with overhead triceps extensions with weighted crunches. I can't believe how weak I am here. I used to regularly to 75-85 pound DB's. 70 is all I can handle now. How did my triceps get so weak? Might explain my inability to progress on incline. Finished up with lateral delts, curls and crunches.
It was HOT in the garage gym. Solid WO.
Knees are really bothering me from frequent deep squats and lots of hip/knee mobility work. I need to pause and really ease into all this work.
Nutrition/Weight:
I weighed 185.0 this morning. Starting to look decent at 185#'s. Still need to get leaner, but I'm shocked that none of my pants fit me yet. And it's not even close. I really think it's partially (if not mostly) because my ass has gotten bigger from frequent squatting and deadlifting.
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