Saturday, December 15, 2012

Sat 12/15 - GBR Upper

Workout: (at Fitness First)
(135#Incline)4x10 great
(135#BOR)4x8 good
(135#Bench)3x12 great
(70#IsoLatBack)3x15 real good
(95#OHP)3x6
(30#DBIncFly)2x10
(65#OHTriExt)10,9,9 hard
(20#LatDelt)3x10
(75#RearDelt)3x10
54mins

Great incline today.  First time ever getting 4x10.  BOR was tough, but good.  Bench was great today too. I actually did 13 reps on the last set. I think I've been getting about 12,10,10. If I get those reps on "high rep day" again, I'll bump up the weight. Elbows were bothering me after BOR so instead of doing T-bar rows, I used the Iso Lateral row machine.  I did these high reps and they were great, but weren't any easier on my elbows.

OHP was good, but tri's were pretty beat already.  Flyes were tough and bothered elbows a bit, so I only did 2 sets.  Overhead tri extensions were tough.  Tri's were beat.  Hit lateral and rear delts and called it a day.

Great birthday WO! Very pleased.  But, elbows were pretty bad, so no pulldowns, but other good back work.  If I ever get them back in shape, pullups are going to be a bear.

Nutrition:
I weighed 181.2 this morning.  Surprised I dropped weight after eating out last night.  Decent nutrition day.  Protein should have been higher & more carbs around WO.



Prot Carb Fat Cal
TOTALS: Grams 189 165 27   1,664
  Calories 755 661 241   1,657
  Percent 46% 40% 15% `

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