- 47 min walk before work. I haven't been doing as much cardio as in the past. Still trying to get my feet in better shape (they still bother me) and I haven't doubled up with this new WO. Gotta make sure I still get some type of cardio in at least a couple times a week and would like to start running again soon.
Tuesday 10/12
Group1
A1(65#DBBench)4X10
A2(100#BentRow)3X10,110#X10
B(DeadLift)110#X10, 185#X10X3
22mins
Group2
A1(45#Incline)10,10,8,7
A2(Dips)10,10,10,8
B(170#LegPress)4X10
17mins
Add-ons
(TortureTwist)26/+8,8,8,8 (5)
(30#HammerCurl)12/+5,4,3,3 (5)
48mins total
Chest: 12
Back: 4
Legs: 8
Abs: 5
Bi's: 5
Total: 24 sets (not including add-ons)
Bench,rows and deadlift in Group1 all felt great. 65# DB's didn't feel that heavy and was happy with this. I finished my last set of bent rows with the 110# barbell and used that for 1st set of deads. Way too light. 185# wasn't heavy either, but higher reps still gets tiring.
Group2 sucked. Tested a pullup and it hurt my left elbow. I was kind of planning on doing reverse grip pull downs anyway. Couldn't do a single rep over 150#'s without bad pain in my elbow. Gave up on that and did the InclineBench/Dip combo. This was pretty hard, but dips were much harder than they should have been and didn't feel "easy" even on early reps. Felt them in my shoulders and traps. Leg press felt lighter today than the other day with same weight and same machine.
Finished with abs and a few curls.
Great group1, not very good group2. I'm supposed to go "heavy" (e.g. more 5x5) tomorrow. Not sure that's going to happen. I might need to take a few days off and try to get back at it Monday. Overall, really still a pretty good WO. Just not happy that I'm hurt.
Nutrition:
Weighed 175.4 this morning.
No comments:
Post a Comment