(155#Incline)8,8,8,7' GREAT! PR
(115#IsoLatRow)4x8
(155#Bench)12,10,10' Good.
(CGPullups)3x8 Good/easy
(65#IsoLatShldr)3x8 Weight bump - Very good
(95#PeckDeck)15,10
(90#RearDelt)12/+4,4,4,4
(35#HammerCurl)13/+3,3,3,3,3 VGood
(75#OHTriExt)12,10,8 Hard
(35#FrontDeltRaise)3x10
57mins
+10min w/u, 13 c/d on TM=80mins
Incline was great today. Got 8 reps on first 2 sets w/o a problem. I asked for a spot on the last 2 sets and the guy touched the bar on the last rep of both sets, but I don't think I needed the assist. Hate it when spotters touch it too early. Rows were good and I kept it to 8 reps and tried to squeeze it at contraction more today. These were good, but I'm still kind of in "no mans land" here.
Bench was good, but got heavy quick. I bounced the last rep on last set a bit because I wanted to make sure I didn't risk getting stuck. Close grip pullups were really good. 1st set was super easy, last set got a harder, but not to failure to save the elbows.
I bumped up the weight again on shoulder press and these were great. I'm going to keep this weight. Very pleased. I got a little too ambitious on the first set of peck deck and died in the 2nd. These were supersetted with shoudler press. Hammer curls were really good today, even though basically same weight/reps as last WO. I decided to do OH Tri Extensions today and hoped it wouldn't bother my back. All good, but these got progressively pretty hard. Supersetted these with a 35#plate front raises.
Great WO! A little long, but not too bad. A bit high on volume side. Really happy with the work today, especially incline and shoulder press. Did my normal w/u + c/d routine on the treadmill.
NOTE: Today was the first day in months that I've worked out NOT fasted. I only had 12g of whey protein before going to the gym, but I wonder if that had anything to do with having such a great WO today. I doubt that little bit could have a profound impact, but I might not mess with a good thing and do it again :)
Nutrition:
I weighed 181.0 this morning. Down a little from Sat night re-feed, but really thought I'd be lower given clean diet yesterday. Really good nutrition day after a hard WO. Below maintenance, but higher than a typical cut day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 236 | 143 | 47 | 1,939 |
| Calories | 943 | 571 | 420 | 1,935 | |
| Percent | 49% | 30% | 22% | ` |
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