Group1
A1(50#Incline)4X10
A2(120#SeatedRows)4X10
B(LegPress)165X10,255X10,270X10,285X10x2 (4)
20mins
Group2
A1(Chinups)5X6
A2(Dips)5X10!!!
B(50#DBSwing)4X12
20mins
Add-ons
(TortureTwist)20/+8,8,8,8 (5)
(70#RearDelt)20/+4,4,4,4 (5)
(30#HammerCurl)12/+5,5,5 (4)
11mins
51 mins
Chest: 9
Back: 9
Legs: 8
Shoulders: 5
Bi's: 5
Abs: 5
Total: 36 sets
Freaking awesome WO! Everything felt good and I had some PR's!
I thought 50# incline might be a bit of a struggle for the last rep or so. I did them good and controlled, slow on the negative and 4X10 wasn't a problem. I don't think I've ever done 50#'s 4X10. Certainly not this easily. I wouldn't call it easy, but perfect for today where I didn't want to kill chest, yet still a great stimulation.
Seated rows were great. Held it at contraction for a good "one count" on every rep. Perfect 4X10. Left elbow a little tempermental and although I could have gone heavier, I couldn't have controlled the weight and held the contraction as well and it would have been much harder on the elbow.
I wasn't even going to do legs today, but thought I'd do maybe 3 light sets. I warmed up, then did 255X10. This felt pretty easy so I kept going with it and upping the weight. Given I just started doing legs, I'll probably see some decent gains the first couple of weeks before it tapers. I'm enjoying it for now!
I did chin-ups close grip, palms facing in. I did 5X6, but didn't quite get the very last rep all the way up. Still felt really good about these. I'll have to do pullups before rows one day so my back is fresh and I can see where I stand in regards to progress.
Dips were great. First time I've ever gotten 5X10! Kick ass!
DB Swings were a ball buster. Loved them! Need heavier DB's for this, but 12 reps is a bitch even with 50's.
Did torture twists, which I hadn't done in a long time. They felt really good. I forgot what a good ab workout they are. Rear delts were great. I've never done 20 on the activation set before. Ended the WO with some hammer curls accross the chest. This doesn't kill my left elbow like regular curls do.
Nutrition:
I weighed 177.2 this morning. I think it's become pretty clear I'm not getting below 163 anytime soon. I need to lean out a bit, but right now, there's no way I can cut hard on this WO routine. Nor should I. It would be completely counterproductive. In fact, I should be eating more than I am as I'm still below maintenance. I'll keep an eye on weight/BF, but I'm definitely growing and getting stronger.
Good nutrition day. Clean, but upped the calories a bit.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 218 | 196 | 34 | 1,966 |
| Calories | 872 | 784 | 304 | 1,959 | |
| Percent | 45% | 40% | 16% | 100% |
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