Workout: (Fitness First)
(75#DBIncline)9,8,7,7' Very good - PR
(115#IsoRow)4x8 + drop set
(155#Bench)10,9,9 tough
(90#T-BarRow)3x10
(70#IsoShldr)4x8 weight bump - great!
(95#RearDelt)3x8 weight bump - decent
(40#IncFly)2x10 real good
(40#HammerCurl)8,6 dead
(130#TriPushDn)16/+5,4,4,4
52mins
+10w/u + 14c/d=76mins
I decided to do DB Incline today for a change (and because I pussed out and didn't want to lose reps again). These were really good though, and I've never gotten 9 reps with this weight before. I probably should have stopped at 8 and tried to get 4x8, but wanted to get as many as I could on the first set. I failed on the last rep of last set. Almost had it up, but couldn't quite lock out. Rows were good and I did a drop set to 70#'s after the 4th set and really squeezed at contraction.
Bench felt heavy and I didn't risk getting stuck today. Chest was worked hard from incline and the cut is starting to show in weight on the bar. T-bar was good. I remembered to bump up the weight on shoulders and these were really good. Only got partial reps on last 2 of last set, but very good work here. I bumped up the weight on rear delts and these were OK. I think I do better with higher reps here. Incline fly's were really good and I was a little surprised I got 10 reps on both sets. Glad I used 40's for curls, but was done. Wonder if I should be doing higher reps. Tri pushdowns were good, but I lost reps here and I was done.
Overall a really good WO! The cut, in combination with my 3rd upper WO of the week took a bit of a toll today. Time for a mini diet break this weekend and back at it next week. Did my usual w/u + c/d routine on the TM.
Nutrition:
I weighed 176.6 this morning. Feeling good.
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