(80#DBIncline)6,6,7,7 Awesome! PR!
(115#T-Bar)4x8 Weight bump - Good
(90#ChestPress)8,7,7,7 Very good
(CGPullups) 4x7
(80#IsoShldr)7,6,5',5' Weight bump - Heavy
(50#InclineFly)3x6 Weight bump - Great
(90#RearDelt)13/+4,4,4,4
(155#CloseGripBench)10/+4,4,4,3' Good
50mins
+12 w/u + 15 c/d = 77mins total
DB incline was GREAT today. This was a PR and what I was hoping for last WO! I bumped the weight on T-bar row, but I used an overhand grip instead of normal underhand. These felt good and I've been meaning to up the weight on these for a couple weeks. Today I did the iso-lateral chest press machine with 90#'s on each side. First time using this machine and really liked it. I was going to do close grip pulldowns, but the machines weren't set up for it, so I did close grip pullups. These were really good, but I have a feeling my elbows are going to be screaming at me later today. Last rep was pretty much to failure.
I bumped the weight on iso shoulder press and these got hard really fast. I should have shot for 4x5-6 and not done 7 on 1st set. I'll stick with this weight on "heavy" days like today. Keeping with the "heavy" theme for the day, I bumped the weight on incline fly's and they were really good. I didn't have rear delts written in, but decided to do a myo-rep set...more for shoulder health than anything. Finished up with myo-rep close grip bench, which was good.
This was my best upper WO in a while. I tried to keep everything heavy today, and plan on doing a shorter hypertrophy focused upper WO tomorrow (assuming I'm not wrecked). I'm going to try to keep my heavy days "heavy" for a few weeks and see how my body takes to it. VERY happy with today.
Nutrition:
I weighed 181.0 this morning. Guess I went a little overboard on the protein. I should've increased carbs instead.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 285 | 240 | 33 | 2,419 |
| Calories | 1139 | 962 | 296 | 2,396 | |
| Percent | 48% | 40% | 12% | ` |
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