Workout: (Iron Bound Gym)
(135#Incline)10,10,8,60#DBx10 (4)
(135#BOR)4x9
(135#Bench)3x12
(80#T-BarRow)3x8
(45#IsoLatShldr)3x11 very good
(30#IncFly)2x10
(65#OHTriExt)10,10,11
(25#Lat/RearDelt)3x8/10
(30#HammerCurl)2x10
(TortureTwist)30/+10,10,10
(TriPushDown)x20,15
55mins
Workout out at Iron Bound Gym in Williamsburg. It was busy and had to wait for the incline and got 3 sets. Others were waiting so I did the last set with DB's. BOR was good and did 9 reps/set rather than 8. Bench was pretty good. T-bar rows felt heavy after BOR.
Iso lateral shoulder press was really good, as were OH tri extensions. I used 25#'s for lateral and delts and did them as a triple superset with OH tri extensions. I did some curls again today and I'll try to do a few sets every other workout or so as long as they don't hurt my elbows too much. I finished with some ab work and was picking up my stuff by the triceps pushdown machine so I decided to do 2 quick "burnout sets". They felt good.
Good WO, but I was frustrated with having to wait for the incline and then having 3 guys waiting for me to finish my sets.
Cardio:
I walked for close to an hour (55 mins) with Mom in the afternoon.
Nutrition:
Not going to bother tracking it while in Williamsburg. I'll just try to make sure I'm getting adequate protein and not worry too much about the rest until I get back home.
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