Workout:
Group1:
- A1(180#Bench)5X7
- A2(150#SeatRow)5X5 (A1+A2=10mins)
- B(180#LegPress)4X10 (5mins)
Group2:
- A1(Pullups)8,7,6,5
- A2(Dips)10,10,9,8 (A1+A2=11mins)
- B(50#DBSwings)5X8 (6.5mins)
Add-on:
- (30#Mil/LegRaise)12/25,10/10,8/10 (6mins)
Chest: 9 (72)
Back: 9 (51)
Shoulders: 3 (30)
Legs: 9 (80)
Abs: 3
Total: 30 sets, 233 reps
Bench was supposed to be 5X5 and I did 5X7. I wasn't sure if 195#'s was going to be too heavy, so I erred on the lighter side because I have to do this again tomorrow and didn't want to fry myself on my first day of this protocol.
Seated rows were good, except the fact that it really hurts my left elbow (just like it has been for a couple weeks). I probably need to switch this out and do bent over rows or something similar.
Leg press was good. Weight was good for this WO. No problem getting 4X10 and want to be able to walk and hit legs again tomorrow so not going very heavy until I ease into this.
Pullup protocol called for 4X10 today. I can't do 4X10, so did what I could. I could have done more on the first set, but then would have fallen off more quickly. I probably need more rest between sets here. I used less rest than recommended throughout the WO.
Dips also called for 4X10. Almost got that. Not sure what I'm going to do tomorrow when it calls for 5X5 as I don't have a weight belt. Maybe just do them slowly? Or just repeat what I did today.
DB swings were good and very tiring! 50# DB's are the heaviest at this gym, so I used what I had and did 5X8, more than the called for 5X5.
I was done with the WO as written here, but was only at 35 mins so I added a few sets of Military and abs. The exercises I picked for this block of training doesn't really hit shoulders much and abs are free to add in a couple days a week.
Overall a great WO. It was strenuous and I can tell I really worked, but I don't feel trashed either. Hopefully I'll be good to go for another round tomorrow. I'd like to do it 4 times this week and then ramp it up to 5 times a week. We'll see how I feel tomorrow. I will say this, there's no nonsense in this WO. No isolation exercises, so it's going to take an energy toll even though the WO itself isn't too terribly long. It's meant to be short and intense so volume can be ramped up and done many times a week.
Nutrition:
Good nutrition day. Kept it moderate. I'll have to monitor nutrition fairly closely if I ramp up this full body routine to make sure I'm eating enough and not trying to cut too hard. Not really an ideal time to try to cut and add this high volume WO load, but I'll see how it goes.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 186 | 155 | 21 | 1,525 |
| Calories | 746 | 620 | 185 | 1,551 | |
| Percent | 48% | 40% | 12% | 100% |
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