(155#Incline)7,6,6,6' Very good
(115#IsoLatRow)4x8 back killing me
(70#DBBench)10,7 65#x8 Weight bump
(CGPullups)3x7 very good
(SmithOHP)115#x7,95#x10,7
(130#TriPshDn)14/+5,4,5
(40#IncFly)2x10
43mins
Really good incline. Asked for a spot last 2 sets and think I could've gotten one or two more sets w/7 reps. Iso rows were OK, but my back was killing me all WO from tweaking it the other day doing RDL/SLDL. I decided to bump up DB Bench and it was a little too heavy. First set was great, 2nd set tough and I wanted to keep these close to 10 reps so I dropped to 65#'s for last set. I did close grip pullups today and they felt good/easy.
Someone was using the Iso Lateral Shoulder press machine, so I did seated OHP in the Smith. The Smith sucks at Fitness First. It needs to be oiled or something because it's not smooth and almost sticks at one section of the movement. 115# was already on the bar, so I did first set with that and then dropped the weight for the last 2 sets. I started to do rear delts, but no freaking way due to my back today. Really painful.
Ended the workout with tri pushdowns and 2 sets of incline flys. The fly's were really good today.
Overall, a decent WO. I was limited on time and back got progressively worse. It hurt to bend over and pick up my water, or my tracking sheet. Getting DB's into position for bench was painful too. I should have done BB bench. No way was I going to try heavy overhead tri extensions. Pretty pissed about my back because there's no way I can do RDL/SLDL until it gets a LOT better and I was really making progress on RDL. Reminds me that I really need to move away from RDL/SLDL combo.
EVENING EDIT: My back is really jacked up. It's gotten progressively worse throughout the day.
Nutrition:
I weighed 180.4 this morning. Good nutrition day, other than eating too late at night again to catch up on protein.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 211 | 84 | 29 | 1,458 |
| Calories | 845 | 337 | 257 | 1,438 | |
| Percent | 59% | 23% | 18% | ` |
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