Group1
(135#Incline)4x8 real good
(135#BentOverRow)4x8
(Squat)135x7,155x5,5,5,5 (5) good
Group2
(Pullups)4x7
(95#OverheadPress)6,6,7,8,7 (5) real good
(RDL)225x5,5,5,7,245x6 (5) real good
Add-ons
(50#InclineFlys)3x10
(Rear/LatDelt)15/10x2
(35#Crunch)20/+7,7,7,7,7 (6)
(Dips)15/+5,5,5
75mins
Chest: 11
Back: 8
Legs: 10
Shoulders: 9
Abs: 6
Total: 38 sets (not including abs)
Incline was good. I was tempted to do a 5th set, but stuck with the plan. Squats were good. I was tempted to bump weight, but still really a beginner on these so stuck where I was. Good decision. Good G1.
Since this is my last planned hard workout for at least a week, I decided to go ahead and do pullups. I used rings for grip and just attached them to the pullup bar. This is supposed to be easier on the wrists/elbows. Not sure it helped, but certainly can't hurt. OHP was good. I got some extra reps because I had a good amount of rest between a couple of sets. I was doing them in the squat rack and there was a nice small guy squating next to me with over 300lbs. I asked him for some squating advice and he was more than happy to give me some pointers. I wanted to ask him to critique my deadlift, but he was gone while I was doing them (I think he was taking a dump) and I didn't want to take too much of his time anyway. Dead lifts were really good today. By the 3rd set of 225#'s my grip was failing by the 4th/5th rep so I tried (for the first time) using a mixed grip. WOW, did this ever help. I easily got 7 reps next set and then bumped up the weight and got 6. I was disappointed I was done with deads because I wanted to continue and add more weight. Good to know for next time. Good G2.
My workout was already running long, but wanted to get some added work. Incline flys were REALLY good again. Love these after already hitting regular incline. Rear/Lateral delts were good supersetted again. Did weighted crunches on the swiss ball and they were pretty good. Still having some balance problems occasionally. After crunches were done, I put a bosu ball (a half ball) on the floor and did a set of non-weighted crunches on it. Very good and no balance issues. I think I'll use this next time for weighted crunches. I plan to increase the weight which might only compound balance issues on the swiss ball. Of course, controlling that balance probably works the core better/differently too. I was done, but couldn't resist a myo-reps set of dips.
Overall a great workout! Took longer than normal, but that's partly because of talking with that guy, and setting up for squats/deads/pullups with rings, took a bit longer than normal. Time for a break. I know my body, especially elbows, needs it, but I'm kind of bummed. Hopefully that just means I'll be ready to hit it real hard once I deload.
Nutrition:
I weighed 179.4 this morning. Even though I didn't work out yesterday, I'm a little perplexed that I'm up over a pound. It's not a bad thing, I just didn't expect it. Getting my feed on this afternoon after killer WO today. About 3,000 calories today. That's the most calories I've eaten on a "clean" day. Nothing bad, just lots of healthy food. A lot of milk and Cherios were just fantastic.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 261 | 391 | 41 | 2,982 |
| Calories | 1043 | 1564 | 370 | 2,977 | |
| Percent | 35% | 53% | 12% | 100% |
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