(75#DBIncline)4x7 awesome. PR!
(135#BOR)4x8
(135#Bench)12,12,14 great!
(80#IsoLatRow)3x12 Love 'em
(45#IsoLatShldr)13,10,10
(30#InclineFly)2x10
(60#OHTriExt)3x10 hard
(25#LateralDelt)2x8
(25#RearDelt)2x10
47mins
This was the 3rd upper WO this week, so wasn't sure how I'd be feeling. DB incline was great. First time I've gottne 4x7 w/ 75#DB's. Bent over rows were OK. I'd like to bump the weight here, but it's easy to cheat on these so I've been sticking with 135. Flat bench was very good today. Better than last WO where I hit a wall. Got 14 on the last set and wasn't grinding too hard for that. Should probably up the weight. I'm loving this IsoLateral row machine. I can really feel it working my back. Gotta bump the weight to 90#'s next time.
Per last WO, I used 45#'s on the IsoLat shoulder press machine today. Still figuring out the weight, hence the erratic reps. Works the shoudlers well. Incline flyes were OK - bothered my elbows a bit. OH tri extensions were OK. Would still like to be bumping the weight on these because I've been stuck on 65# DB's for a while, but tri's are pretty wiped after all the pushing. I did the tri extensions, lateral (bumped to 25#DB's here) and rear delts as a triple super set because I was running short on time.
Great WO! Very happy with incline and bench and this was at the end of the week (3rd upper WO) and I've been cutting all week and worked out fasted. Very pleased with the progress during a cut.
Nutrition:
I weighed 177.4 this morning. Time for some increased calories today. Treated myself to PeiWei and a couple pieces of fruit.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 216 | 239 | 46 | 2,213 |
| Calories | 862 | 957 | 418 | 2,236 | |
| Percent | 39% | 43% | 19% | ` |
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