(60#DBIncline)4x10 very good
(135#BentOverRows)4x12 great
(70#OHP)10,8,8 (3)
(Dips)3x10
(15#RearDelt)3x15
(15#LatDelt)3x10
(170#LegPress)4x15
(50#OHTriExt)4x15
Incline and BOR's were both very good. I did BOR on the smith machine and these really worked with 12 reps. OHP/Dip combo was not a good one. Too much tri work and OHP suffered, so I skipped the 2nd set of dips and just did them after I finished OHP. I supersetted rear/lateral delts. This was really tough. It's been a while since I really supersetted the shoulders like I used to. Burns!
I'd done heavy legs 2 of last 3 days, so wanted to give my legs a break today so I just did some higher rep leg press, though these still felt hard because my legs are kind of dead. I tried tri-pushdowns, but they bothered my left elbow so I switched to overhead tri extensions. Still love these.
Good workout, but elbows are bad. I really need a break. One more workout this weekend and then 1-2 weeks de-load. I'll see how I feel Saturday morning and decide if my last WO on this SD FB Hypertrophy routine will be Sat or Sun. Then deload, then start back up on the GBR. More on that later.
Nutrition:
I weighed 178.6 this morning. I'll reduce calories slightly over next week or two during de-load and see where I'm at. Then I'll probably lean back down a little bit before the holidays hit.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 249 | 310 | 52 | 2,641 |
| Calories | 996 | 1240 | 466 | 2,703 | |
| Percent | 37% | 46% | 17% | 100% |
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