Fri 10/26 - FB SD Hyp

Group1
A1(135#Incline)3X12, 155#X9 (4)
A2(100#BentOverRows)4X10
B(Squat)135X10, 155X5, 175X5X2 (4)
22mins

Group2
A1(Pullups)4X7
A2(80#OHPress)4x8 real good
B(185#RDL) 4x10
21mins

Add-ons
(35#Crunch)25/+6,6,6
(TortureTwist)12/+6,6,6
(60#RearDelt)12/+3,3,3,3
(Dips)15/+5,5,5 real good.
13mins

56mins
Chest: 8
Back: 8
Legs: 8
Shoulders: 9
Abs: 8
Total: 33 sets (not including abs)

Incline was good, but a little too light.  Smith machine def not the same as free weight. I did these nice and controlled trying to concentrate on pushing the weight with pecs, not tri's.  Bent over rows were good.  Felt them in my back much better than the heavier weight the other day.  Tried to hold for a second at the contraction.  I went ass to ground on squats again and knees were ok.  Last set felt heavy and I couldn't have gone much higher for reps.  I felt a little light headed and "fuzzy" vision after last two sets of these.  Lots of work to be done here.  I might have to stop working out fasted and have a pre-workout shake or something.  Squats and RDL in same workout is not easy.

Decided to keep pullups and OH press to 4 sets to save elbows and shoulders.  These were both good though.  Higher rep RDL's were good.

I planned to add on rear delt (for shoulder health more than anything) and some abs.  Threw in some dips just because I like them so much lately, and like the extra chest work. 

This WO was a really good, and really taxing WO. From mid way through squats through end of the WO I was really huffing and puffing and sweating.  Heavy squats, pullups, standing OH press and dead lifts back to back to back is tough!  Lack of cardio probably doesn't help either :)

Nutrition:
I weighed 176.8 this morning.  Looking for nice, slow, steady gains here and doing fairly well in that regard so far.  Upped calories today.  Brutal WO today, plus "cheat meal" this evening with the boys.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	244	417	56	3,141
	Calories	977	1666	508	3,151
	Percent	31%	53%	16%	100%