(65#Incline)60x8,65x8,70x8,6 great
(155#BOR)4x10 good
(135#SmithBench)3x15 awesome
(125#PlateRowMachine)3x10
(70#OHP)2x10 too much
(15#Rear/LatDelts)15/10x3
(OHTriExt)50#x15,55x12,10 great
(25#InclineFlys)2x12
(60#WeightCrunch)20/+8,8,8 very good
51 mins
This was a fantastic WO today. I meant to start at 65#s with incline DB's. Used 60's by mistake, but these were great today. 70#s is the heaviest I've ever gone on DB incline. I really had to work the last rep of the last two sets with 70's, but felt awesome. Bumped up weight on BOR and these were good. I had DB bench penciled in, but did 135 on Smith machine for high reps. These were GREAT after heavy incline and hammered my chest. I'm really liking the plate loaded row machine at the large Sprint gym. Went heavier on these rows too. Probably not a great idea to be bumping up weight on rows, given my elbow issues, but they just felt good (the rows, not my elbows).
70#'s overhead press was too heavy for 10 reps. My tri's were pretty dead after incline and bench. I had to bounce the last couple reps up on the last set. Rear and lateral delts were OK. I switched to the machine from DB's for rear delt after the first set. I think I hit them better with the machine. Overhead tri extensions were really good. 50#'s felt light, even though tri's were already hammered. Bumped to 55#'s and they were good. I tried to superset these with dips, but that was NOT happening today after how hard I hit chest/tri's already. So instead, I did 2 sets of flys and was going to call it a day, but decided to hit abs real quick. Bumped up weighted crunches to 60# DB on the swiss ball. This was more like it. I could really feel it with the heavier weight.
Just a great WO. A guy in the gym commented on how hard I was hitting it today. Nice.
Nutrition:
I weighed 176.6 this morning. That's down exactly 10 pounds from a week ago today. Increased cals today after a big WO. Didn't realize until this evening how high protein was. Not a bad thing, just normally not that high. Adding the protein bar, yogurt and jerky on the trip to Williamsburg did it.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 273 | 238 | 42 | 2,413 |
| Calories | 1093 | 953 | 374 | 2,420 | |
| Percent | 45% | 39% | 15% | 100% |
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