Friday 2/22:
Rest. Good nutrition day. I weighed 180.0.
Saturday 2/23:
Workout: (Fitness First)
(80#DBIncline)7,7,7,6 - Great - PR!
(115#IsoRow)4x9+45#x12DS
(100#ChestPress)4x7 Weight bump - Great
(115#T-bar)4x7+45#x10DS
(70#IsoShldr)3x8
(30#RearDelt)3x10
(50#IncFly)2x7 very good
(40#HammerCurl)8,7 Hard
(165#CGBP)11/+4,4,4,4' Weight bump - Very good
(150#TriPushdn)10/+3,3,3
55mins
+12 w/u + 11 c/d = 78mins total
Great bounce back after last upper WO & shoulder issue! I dropped back down to 80#'s today after 85's last WO and shoulder issue. These were great and most reps at this weight. Think I'll stick here for another couple WO's and give 85's another go. Rows were good today and the drop set after the last set felt great. Really squeezed at contraction.
Bumped up the weight on iso chest press and these were great. Good weight/effort for sets of 7. T-bar was really good, the drop set down to only 45#'s still felt like a TON. I wanted to be careful w/ my shoulder, so I dropped down to 70#'s for shoulder press. These were good, but kept it to 3 sets because I could definitely still feel it in my R shoulder. Someone was on the rear delt machine so I did DB's. I just can't feel it very well with DB's.
Incline fly's were really good, but only did 2 sets because already hammered chest. Hammer curls were HARD today - I think because of all the rowing. Barely got 7 reps on 2nd set and then did partial "swings" for a few. I bumped weight up on close grip bench press and this was really good. I think these are really helping my pressing. WO was done as written, but I did a myo-rep set of tri pushdowns. Overkill and not needed.
Overall a really great WO! I didn't know what to expect and even thought about having a lower WO written and ready in case my shoulder was still bad. It felt pretty good, so I was very pleased. I did a bunch of warmups and stretching for my shoulders before I started and I'm sure this helped.
Nutrition:
I weighed 179.4 this morning. I'm feeling lean, like I did before at sub 170#'s. I didn't cut that hard this week, so that's very promising.
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