(50#DBIncline)4x12 Very good
(180#PullDown)4x5
(50#DBBench)3x10 good
(25#GHR)3x12
(DBMil)35#x12,40#x10,10 very good
(120#PeckDeckc)3x10
(50#OHTriExt)3x15
(20#Rear/LatDelts)3x10/8
(TriPushDown)2x15
I didn't have time to drive over to the large sprint gym today, which might be a good thing because it made me go "light" today with 50# dumbbells being the max weight at the small gym. Sometimes I think the higher rep workouts are actually harder! Incline and bench were both really good with 50's. Really controlled the weight and got good work w/o really grinidng out any reps. Elbows were sore, so I had to mix a few things up and leave out some back work (seated rows). I did pulldowns, but kept weight relatively high, reps low. I wasn't sure what to superset with flat bench, so I did GHR.
DB military press was really good and supersetted it with peck deck. I did peck deck today instead of incline fly's for a change. These felt great. I did them with a neutral grip instead of palms facing each other because it's easier on my elbows. High rep overhead tri extensions were really good and I supersetted them with a lateral/rear delt combo.
Workout complete, but I wanted to try an exercise I saw from a Westside Barbell video. You place a medicine ball on top of the dip assist machine and do triceps pushdowns by pushing the ball/assist platform down. Kind of like a standing close grip bench press. Pretty good, and I'll do these again.
Overall a really good higher rep workout after two good lower rep chest WO's.
Nutrition:
I weighed 183.2 again this morning. A little surprised I wasn't lower. Cals ended up being lower than maintenance/planned today. Mainly because protein wasn't as high as planned. Pretty good day though. Got most of my carbs around WO.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 212 | 133 | 35 | 1,680 |
| Calories | 846 | 533 | 319 | 1,698 | |
| Percent | 50% | 31% | 19% | ` |
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