Group1 Tue 10/16
A1(195#Bench)3X5,200#x5,205x5 (5sets) Great!
A2(100#BentOverRows)5X10
B (190#LegPress)4X12
21 mins
Group2
A1(Chinups)7,6,6,7,7 (5)
A2(Dips)5X10
B(DeadLift (RDL))205x7,225X6x2,245x6x2 (5sets) Great!
24 mins
Add-ons
(TortureTwist)20/+10,10,10 (4)
(50#RDelt)12/+4,3,3,3,3 (6)
7 mins
52 mins
Chest: 10
Back: 10
Legs: 9
Shoulders: 6
Abs: 4
Total: 35 sets
Bench was great today. I don't think I could have done 5x5 with 205#'s, but glad I bumped the weight up to 200 & 205 for the last 2 sets. Bent over rows were just "there". Need heavier barbell for this and it would be a pain in the ass to have to switch plates back and forth on the barbell between bench and rows, but I might have to try that. I bumped leg press up by 20#'s and these were tough. NOTE: this weight/machine at the large Sprint gym is very different from the small sprint gym.
Wanted to be able to do chinups today but there's not a bar to do chinups. The pullup grips are too wide for chinups, so I used 3 different apparatus to do these. The best was to put the smith machine all the way up and do them from there, but that was a pain because it wasn't high enough. The other one's had poor hand-grip choices. So, chinups were a pain in the ass, but still got decent reps. Dips were good. I was tempted to do weighted dips again, but thought stick to the plan. Dead lifts were FANTASTIC! This is the heaviest I've gone and it felt great. My grip held up as well. These take
a TON of energy though. Had to take a bit of rest before add-ons.
Tacked on Torture twists and rear delts. One thing to note here is that I felt a sharp pain in my lower left ab while doing twists. It almost felt like something was tearing, or was going to tear, so I cut them short.
Overall GREAT heavy WO for me with bench and RDL being the best. I keep being able to add weight to the bar. Awesome!
Nutrition:
I weighed 175.6 this morning. Down over a pound from yesterday so I'm increasing calories again today.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 248 | 248 | 43 | 2,350 |
| Calories | 994 | 993 | 385 | 2,371 | |
| Percent | 42% | 42% | 16% | 100% |
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