- Walked 47 mins before work. Legs actually weren't too bad after leg WO yesterday. I was surprised. BUT, the 2nd day is always worse, so we'll see.
- (Pullups)13/+3,3,2,2,2 (6) 25
- (45#Military)12/+3,3,2,3,3 (6) 26
- (150#CloseGripPull)11/+3,3,3,3,3 (6) 26
- (15#LateralDelts)15/+5,5,5,5,5 (6) 40
- (25#HammerCurl)12/+3,3,3,3,3 (6) 27
- (70#RearDelt)16/+4,4,4,4,4 (6) 36
- (45#BentOverRow)12/+4,4,4,4,4 (6) 32
- (30#Crunch)15/+6,6,6,6,6 (6) 45
- (LyingLegRaise)15/+5,5,5,5,5 (6) 40
- (20#Curl)20/+4,4,4,4 (5) 36
- (50#Shrugs)15/+5,5,5,5 (5) 35
Back: 18 (83)
Shoulders: 23 (137)
Bi's: 11 (63)
Abs: 12 (85)
Total: 52 (activation + mini-sets) (283 reps) (Not including abs)
I hadn't done pullups in a while, and figured I'd better do them. I've been doing reverse grip pulldowns (pussy pulldowns) instead. I've been going heavy on those, but it's still not the same as pullups. I was very pleased I got 13 on the activation set, but I immediately knew I shouldn't have done that many. I wanted to make sure I got at least 10 and kept going to see where I stood after not doing them for a while. Mini sets got very hard very quickly. The last 2 sets of 2 were a struggle. Last rep only getting 3/4 of the way up. Still very good work and very happy I could do 13 after not doing them for a while.
Similar to pullups, I wanted to see where I stood on military. I'll have to look, but think I was using 50's before, probably 6-8 reps. I started with 45#s. Activation set was great (12 reps). Then I went 3,3,2 and had to drop to 40#s. This was good shoulder work, but heavy dumbbells just aren't conducive to myo-reps. It's too awkward and takes too much effort to get heavy dumbbells up and down with such short rests.
Close grip pulldowns were really good again today. Pullups take a lot out of the back, but these were good, really tried to control the weight and could really feel it in my lats/mid-back. Pleased.
Lateral delts were great. Today I did less on the activation set, but did 5's on mini sets. Really good.
Hammer curls were good. Nothing special stood out. I was going to do heavy straight bar, but that hurts my left elbow, and back day puts a lot of strain on it as is, so did curls.
Rear delts were good. Nothing stood out.
I would normally do seated rows here, but that's hard on my elbow, and I wasn't thrilled with wide grip seated rows last WO, so I did bent over rows. These were really good, though I wish I had a barbell to do them with. These take a ton of energy, but good. I could really feel the tightness in my legs during these today.
For abs I did crunches reversed on the back extension contraption. I should call these back snaps instead of crunches. Gotta figure out a good way to do weighted crunches. Been doing them for a couple weeks and still haven't figured it out. Then I did lying leg raises. These were good, and real hard. I must have been working *something* well on the crunches. During the last 2 mini sets, I had to really work to get the last reps up. Very pleased with this combo, if I could get the crunches working better.
The workout was done as written here, but I was psyched about how the WO went and had been wondering from last WO if I needed more bi work. So, I set out to do 1-2 sets of curls. That turned into a full Myo-rep set. Then I thought, "hey, lets just do a set of shrugs". That also turned into a full Myo-rep set.
When am I going to learn to just call it a day and know I've done enough work?
Overall a great WO, but I probably should have stuck to WO as written. Too many exercises and went too long. Very happy with pullups. Military really worked shoulders, even though dumbbells aren't conducive to Myo-reps. Lateral delts and bent rows were also high points. I want to figure something better with bi's, though what I'm doing is probably fine. Gotta figure out weighted crunches, or abandon them for a while before I hurt myself.
Nutrition:
I weighed 171.8 this morning. Pretty good nutrition day. I haven't really restricted carbs this week. Three big WO's in a row had to be fueled and cutting carbs too low would have been detrimental, I think. No WO tomorrow, so carbs will probably be a little lower, but I'm not doing many days below 50grams right now. That's just too few for me to sustain long term.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 186 | 166 | 19 | 1,539 |
| Calories | 744 | 665 | 167 | 1,576 | |
| Percent | 47% | 42% | 11% | 100% |
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