Group1
A1(50#DBBench)4x12
A2(120#SeatedRow)4x10
B(285#LegPress)4x12 Good!
17mins
Group2
A1(Pullups)5x6 Good!
A2(40#Dips)5x5 Great!
B(50#DBSwings)4x12
21mins
Add-ons
(80#RearDelt)13/+4,4,4,4
4mins
42mins
Chest: 9
Back: 9
Legs: 8
Shoulders: 5
Total: 31 sets
Bench felt easy. Seated row was OK. Used overhand grip but still bothered elbow. Used 285#'s for leg press and 4X12 wasn't all that taxing. Pleased with Group1.
I decided I'd start pullups and see how the elbow held up and ended up doing 5X6. Didn't think I'd get 6 reps for all the sets, but it worked out well and very happy w/ them. I was able to do some slow negatives on last reps. Did weighted dips again, but bumped the weight to 40#'s (almost can't believe I'm doing these, given where I started). These were real good. I like the "feeling" of 5X10 better than 5X5, but I guess it's good to do them weighted too. As always, DB Swings were a bitch. Kept rest to about 30secs. These wipe me out!
Time running short before a 2PM meeting, so hit some rear delts and called it a day. Brian worked out with me today. I'll have to ask how he liked the WO.
Nutrition:
I weighed 176.0 this morning. Perfect. Target nutrition was for about the same a yesterday. I ate similar foods, but was amazed when I looked at the totals and saw that they were nearly identical. 1 gram diff in P/C/F and 4 calories. I'm getting pretty good at this :)
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 247 | 247 | 44 | 2,346 |
| Calories | 986 | 990 | 393 | 2,368 | |
| Percent | 42% | 42% | 17% | 100% |
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