(155#Incline)4x7 Great!
(115#IsoLatRow)4x10
(155#Bench)12,10,10 Good.
(90#T-BarRow)3x10 Good
(55#IsoLatShldr)3x10 weight bump - good
(90#PeckDeck)2x12 very good
(90#RearDelt)12/+3,3,3,3,3
(35#HammerCurl)11/+3,3,3,3,3 Good
(130#TriPushDn)16/+5,5,5
(CGPullups)8,6
58mins
+12min w/u on TM=70mins
Incline was really good again today. First set felt heavy and I didn't think I'd get 4x7. I got a spot on 3rd set. Before the 4th set I ran into someone I know so I had a little more rest and got 7 reps fairly easy w/o a spot. Very pleased. Iso rows were good as well.
Bench was good, but I didn't press too hard after Monday's WO having a close call. Felt good. Underhand grip T-bar rows were good but bothered my back. I should have kept it to 2 sets.
Somone was finishing up on the Iso Lateral Shoulder press machine and was using 55lbs, so I told him to leave it on. I was thinking about bumping up the weight on these anyway and they were really good and I got 3x10. I need to start alternating doing these heavier with 6-8 reps.
Peck deck was really good again as were curls. Rear delt and triceps pushdowns were just making the donuts. I was going to call it a day there, but did 2 quick sets of close grip pullups with a short rest. First set of 8 was easy, 2nd set of 6 much tougher.
Overall another very good upper WO. At some point soon I should probably switch the order of incline and flat bench to change the focus there and work on increasing flat bench strength.
Nutrition:
I weighed 179.6 this morning. Pleased with how my weight is. I'd like to get down to the 175 range and see how I feel there for a while. I'm not going to do a hard cut until it gets warmer. Good nutrition day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 227 | 111 | 30 | 1,614 |
| Calories | 908 | 442 | 268 | 1,618 | |
| Percent | 56% | 27% | 17% | ` |
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