- 45 min walk after dinner with Mom. Pitch dark at 7:30 already?
Workout:
Group1
A1(50#Bench)12,12,12,10
A2(50#DBBentOverRow)10,10,10,10
B(255#LegPress)10,10,10,12
20mins
Group2
A1(Pullups)5x5
A2(Dips)10,10,9,7,7
B(50#DBRDL)12,12,12,12
17mins
Add-ons:
(RearDelt)12/+4,4,4,4
3mins
40mins total
Chest: 9
Back:9
Legs: 8
Shoulders: 5
Total: 31
Bench was really good. Thought after a day off I'd get 4x12. Last rep (10th) was definitely stop time.
Bent rows were good, but these take a decent amount out of me.
255#s was good for 4x10 today. Had to work pretty darn head last two sets. Legs not recovered yet, nor used to this much work yet! These had me huffing pretty hard & I felt them the rest of the WO.
Pullups were good, but 5x5 was plenty. Bent over rows before these makes them tougher. Barely got last rep up. Did all these controlled. Full down, full up.
Pullups/dip combo kicked my ass today. Still feeling leg press.
I was considering skipping deads, but did them and felt good about them.
WO was done, but wanted to do rear delts for shoulder health.
Really good WO. 5 of these WO's a week is going to be brutal. I'd better see results.
Nutrition:
Kept protein high today. Clean diet all day, then hammered the carbs tonight. Sweet frog & about 6 bowls of cereal. I had very few carbs before that due to travel & only had protein with me.
Up tomorrow is last SD WO of the week. So much for the plan to ramp it u slowly :)
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