(45#Dips)4x7 Good
(BodyWeightDips)x15,16 Good
(50#DBBench)3x12
(40#InclineFly)2x10
(140#TriPushdown)3x12
(15#TriKickback)1x15
30mins
Today was a planned rest day, but I was itching to do something at the gym. So, I just changed my shirt and went to the small gym in jeans and t-shirt to do a little work.
Dips were really good. Both the weighted dips and Body Weight one's felt great. BW felt like nothing at first, but started to work after about 10 on both sets. Bench was good. 50# DB's are the heaviest at this gym, so I used them and just really controlled the weights and never locked out to keep contstant tension on the pecs. Incline fly's were good. Lighter than I normally do, but still felt really good. Tri pushdowns felt good too and finished off with one set of kickbacks.
This was a great little chest/tri WO. Unfortunately, it might not have been a good idea because it might hinder my ability to do a real good upper WO tomorrow. I guess I'll find out. Probably should have just rested, but I just couldn't help myself today and I haven't done any dips in a while and they felt great.
Workout: (Fitness First) WO #2
(65#DBIncline)3x12 Great
(40#InclineFly)2x11
(75#OHTriExt)3x10 Good
(135#CloseGripBench)3x12
30mins
I had a bit of time in the evening after work, so since my WO today at Sprint was short, I decided to finish off the chest/tri workout. This was probably overkill from a volume perpective, but today's earlier WO was probably enough to impact a good upper WO tomorrow, but not really enough
to feel like it was a good enough WO.
High(er) rep DB Incline was really good. Really worked the last set. Incline fly's were good, lighter than normal again, but this was the 2nd time doing 2 sets today. Overhead tri extensions were good. I wanted to hit one more tri exercise, but had already done a bunch of dips and tri pushdowns,
so I did close grip bench on the Smith machine. These were good, but are tough on my wrists. Failed on the last rep of last set.
The two workouts combined made for a very solid day. Elbows have been really bad. I think the volume the last week or two has just been too much. Stretching the hell out of my forearms seems to keep the pain somewhat manageable, but not comfortable and they just won't heal.
Nutrition:
I weighed 184.4 this morning. Not as bad as last week, but not great. Good nutrition day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 245 | 74 | 28 | 1,540 |
| Calories | 982 | 296 | 249 | 1,526 | |
| Percent | 64% | 19% | 16% | ` |
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