Group1
A1(50#DBBench)4X12
A2(120#SeatedRow)4X10
B(240#LegPress)12,15,15,20
20mins
Group2
A1(Pullups)5,5,5,5,7
A2(WeightedDips)20#(2X7),30#(3X7) Great!
B(50#DBSwings)4X10
18mins
Add-ons
(30#HammerCurl)10/+3,3,3,3,3
42mins
Chest: 9
Back: 9
Legs: 8
Bi's: 6
Total: 26 sets
Bench pretty good. Didn't have access to heavier DB's today, or I would have used them. Switched seated row grip from close grip V to med-width overhand after first set because it was hurting my left elbow. Leg press felt really good with the higher reps. The last set of 20 burned bad.
Elbow wasn't feeling too bad, so I decided to give pullups a shot. Was happy with the reps, but shouldn't have pushed the last set above 5 because pain got noticeably worse when I did that.
Dips were FANTASTIC!! After being able to get 5X10+ dips, I thought I'd try some weighted dips. I grabbed a DB and held it between my legs. Tested one with 15#'s, too light. Did 1st 2 sets with 20#'s and did last 3 sets with 30#'s. I can remember (not too long ago) that I couldn't do a single body weight dip and had to use the dip assist machine. I was psyched about these. DB swings were brutal - I only took 30 seconds rest between sets. Finished up with some beach work.
Very happy with the WO. Was supposed to be a "lighter" day after heavy yesterday. Looking back, I made this WO harder than it probably should have been given the WO's I need to fit in this week.
Nutrition:
Weighed 176.8 this morning. Really surprised I was that low after a re-feed weekend. Starting weekly calories about where I left off last week and will monitor. Basically adding calories slowly daily.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 242 | 211 | 35 | 2,107 |
| Calories | 968 | 846 | 315 | 2,129 | |
| Percent | 45% | 40% | 15% | 100% |
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