(DBIncline)65x10,70x8,7,6 (4) very good
(135#SmithBench)xAMRAP,18,15,13 (3)
(30#IncFlys)3x12
(Dips)2x10
(85#SmithOHP)3x12
(20#LatDelt)3x10
(OHTriExt)55x12,60x12,10 (3)
45 mins
I wasn't planning on working out today, but after running some errands picking some last minute things up for my hunting trip I found myself driving by the gym, so I stopped in for a quick stimulation. The quick stimulation turned into a very good workout. What a great surprise. I worked out in my jeans and a T-shirt (what I was wearing while running errands).
DB incline was really good getting some good reps with 70lb dumbbells. I really like hitting higher rep flat bench on the smith after heavy incline. This really works the chest well (at least it seems to for me). Incline flys were good. This was more of a WO than I had already "planned" when I decided to stop in.
Dips were OK, not great. Chest was worked, and I packed on some pounds the last couple of days, so they were also "heavier" :) I supersetted OHP on the smith and lateral delts. This combo really worked the shoulders. On the OHP I made sure I really squeezed my traps at the top. Great shoulder stimulation. Finished off the WO with OH tri extensions. 60#'s is the heaviest I've gone for this exercise and they felt good, and definitely not too heavy.
Great impromptu WO. I was thrilled with how well this went. I traveled home this morning, ran errands all late morning and early afternoon and didn't expect anything from this WO. Once I decided to stop at the gym, I just thought I'd hit some incline and bench and call it done. Great WO that I wasn't expecting, or "up" for.
Nutrition:
I weighed about 185 again this morning. Much cleaner today. Not sure how the week in PA hunting will be.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 236 | 229 | 42 | 2,235 |
| Calories | 944 | 916 | 378 | 2,238 | |
| Percent | 42% | 41% | 17% | 100% |
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