(155#Incline)7,7,8',7 Good
(115#IsoLatRow)4x10
(155#Bench)12,10,10+ Good.
(90#T-BarRow)3x10 Good
(55#IsoLatShldr)10,10,11 Very good
(95#PeckDeck)2x12 Weight bump - good
(90#RearDelt)12/+4,4,4,4
(35#HammerCurl)12/+3,3,3,3,3
(130#TriPushDn)15/+5,5,5,5
(70#WeightedCrunch)15/+5,5,5,5
63mins
+13min w/u, 11 c/d on TM=88mins
Incline was really good, but I got a spot on the 3rd set and the guy helped me a bit too quickly on the 7th rep and told me to do an 8th and helped me a bit on that one too. Still very good. Rows were good, but I'm starting to think I'm stuck in no-mans land here. Thinking I should either go heavier with less reps, or lighter and really concentrate on squeezing at the top contraction. Probably a combination of both, alternating every other workout.
Bench was good and I felt I could have gotten more reps, but didn't want to risk it. I did a few partial reps after the 10th rep on the last set. T-bar rows were good and didn't bother my back near as much as the last WO. Good sign that I might be able to do a lower WO this weekend if the back behaves today.
Shoulders were good, but still think I should go heavier. I just forgot today. I bumped the weight up on peck deck and these felt great. I have to get back to incline fly's though. Rear delt, curls and pushdowns were all OK. I felt my back was feeling good enough to do some ab work, so I did a myo rep set of weighted crunches. I hadn't done abs in about 2 weeks due to my back.
Very good workout (on 3.5 hours of sleep), but it took a little longer than I'd like. I needed a little more rest today because I was feeling the impact of low cals & carbs from this week and probably from short sleep too. I'm also starting to think these upper days might be overkill on volume. Work schedule is tough today and I wanted to make sure I got a WO in so I got up and 4AM and got to the gym early. I did the standard w/u + c/d on the TM while listening to Adam Carolla.
Nutrition:
I weighed 178.8 again this morning. Good nutrition day. I upped the calories, essentially just by increasing carbs with some post WO oatmeal and brown rice for dinner. This mini cut is going well, and I'm leaning out nicely. I'll re-feed a bit this weekend and then another week of dieting before heading back toward maintenance.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 245 | 139 | 39 | 1,889 |
| Calories | 981 | 554 | 355 | 1,890 | |
| Percent | 52% | 29% | 19% | ` |
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