Group1
(75#DBIncline)4x7 very good
(130#Row)4x10 good
(190#LegPress)4x12
25mins
Group2
(Pullups)3x6
(Dips)15,15,10 hit wall
(65#DBSwings)4x10 holy shit - brutal
42mins
Add-ons:
(TortureTwist)30/+10,10,10,10
(70#OHTriExt)3x10
52mins total
I had a hard time deciding what to do today because I want to be able to work out Sat & Sun at Fitness First, so I decided on a SD Full Body Hypertrophy WO from the template I was using a couple months ago. Love these WO's. Workout out at the large Sprint gym.
DB incline was good and I tried for an 8th rep on the last set but couldn't quite get it up. Rows were good, but not as good as the Iso Lateral Row machine. Leg press was pretty good.
I did regular pullups and just did sets of 6, careful not to go close to failure because of stress on my elbows. I had 3x12 written down for dips, but they felt good so I pumped out 15 easy first set. Felt it a bit on 2nd set and hit a freaking wall on the last set. I gotta start doing some serious cardio because I was huffing and puffing. I decided I shouldn't do dead lifts today if I want to do them hard in a day or two, so I did DB swings. These were ball busters and I tried not to rest too long between sets. Hard, but felt great.
I did one more mini-set on torture twists then normal and was done. I was cooling down and decided I hadn't really hit tri's enough (probably a wrong conclusion, considering heavy incline and then dips), so I did OH tri extensions which were good. I don't think I'd gotten 3x10 with 70#'s yet.
Great WO!
Nutrition:
I weighed 182.6 this morning. Good nutrition day after a fairly strict day yesterday without a WO.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 217 | 172 | 37 | 1,869 |
| Calories | 867 | 688 | 335 | 1,891 | |
| Percent | 46% | 36% | 18% | ` |
Wed Macro's were:
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 202 | 87 | 28 | 1,389 |
| Calories | 810 | 349 | 248 | 1,407 | |
| Percent | 58% | 25% | 18% | ` |
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