Monday, March 25, 2013

Mon 3/25 - GBR Upper (Incline bump)

Sun 3/24: Rest day. Went for a 45 min walk with Sarah

Mon 3/25:
Workout: (Fitness First)
(85#DBIncline)6,6,5,5,5 Good - Weight bump

(60#DBIncline)10,9 V. Good
(Pullups)6,6,6,6,9
(95#ChestPress)4x6
(115#T-Bar)4x8 + 45#x10DS Great
(145#CGBP)9,7,7' Good
(150#TriPushDn)12/+4,4,3,3
(TortureTwist)3x14
53mins
+10 w/u + 11 c/d = 74mins total

After last upper WO, I decided it was time to bump up to 85# DB's again. I got good reps, but still not sure I'm feeling it as much as with 80's. I'll stick with 85's for a couple WO's and see if I get into a better "groove'. Very good though. I wanted a little more volume for upper chest, so I decided to drop the weight and do 2 more sets and scratch incline fly's. These two sets felt awesome! Pullups were OK. Probably more difficult today because my weight was really high. Elbow bothering me a bit more than have been lately. Have to keep an eye on that. (24mins)

Chest press was good, but I need to think about changing up to something else. Possibly back to flat bench. T-bar was good. Really had to work on the drop set with 45. (14/38mins)

Since I did a lot of incline already, I scrapped fly's and I think I'll do a shoulder/bi/ab WO tomorrow, so I skipped curls and delts as well. WO was going to be plenty long as it was.

Close grip bench was really good. I asked for a spot the last set and the guy pulled it off with a little too much help, but still really good work. I did a myo-rep set of pushdowns wich felt really good today. (12/50mins).  I decided to to some torture twists to finish off the WO. Gotta start doing abs a little more frequently than just on lower days. (3/53mins).

Overall a good upper WO. I need to keep progressing on incline (assuming this continue to be my focus), but heavy DB's with low(er) reps gets a little troublesome on shoulders/elbows getting them up and in place for first rep.

Nutrition:
I weighed 186.6 this morning. Overdid it again this weekend. When am I going to learn? Gotta have some enjoyment and breaks to keep it fun, but I've got to learn a little more self control :)  Good nutrition day today for a heavy WO day:



Prot Carb Fat Cal
TOTALS: Grams 229 238 55   2,340
  Calories 917 953 491   2,360
  Percent 39% 40% 21% `

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