Group1
(135#Incline)10,7,7,7
(70#T-BarRow)4X10
(LegPress)2platesX25x2,4platesx20x2
23mins
Group2
(Chinups)10,8,8,8
(95#StandingOHPress)4X7
(RDL)135#x12,185#x10x3
24mins
Add-ons
(80#RearDelt)14/+4,4,4,4
(35#Crunch)15/+5,5,5
(TortureTwist)14/+6,6,6
(Dips)20/+5,4,4
13mins
60mins
Chest: 8
Back: 8
Legs: 8
Shoulders: 9
Abs: 8
Total: 33 sets (not including abs)
Incline was harder than the other day with same weight. Yesterday's heavy sets were still with me today. I forgot to check my ego at the door, and I knew right away that this was going to be too heavy for 4X10. I should have dropped the weight, because tomorrow is another heavy day. Rows and leg press were OK. I went high reps on leg press.
Chinups were tougher than I thought they'd be. Higher rep rows today and pullups yesterday probably had something to do with this. I switched in Standing Overhead Press for shoulders as my vertical push movement instead of dips for this 3-week cycle, though I'll still be hitting some dips. These were good for the first time doing them. Romanian dead lifts were pretty good, but grip was an issue today with higher reps. Still working on form here.
I added on rear delts and some abs. Was ready to call it a day and decided to hit a myo-rep style "set" of dips and called it a day. The dips were real good. Overall it was an OK-to-good WO. Energy wasn't quite there today. I think I went heavy on too many exercises yesterday and the effects lingered today. I'll have to play tomorrow's heavy day by ear, but I'm supposed to work out with Brian again and I know he wants to go heavy. I'll have to keep an eye on volume.
Nutrition:
I weighed 176.6 this morning. Kept calories about the same as yesterday.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 260 | 290 | 41 | 2,579 |
| Calories | 1038 | 1162 | 369 | 2,570 | |
| Percent | 40% | 45% | 14% | 100% |
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