Workout: (Fitness First)
(80#DBIncline)5,5,5,7,7 Great - PR!
(Pullups)7,7,7,7,10 Great
(95#ChestPress)7,7,6,6' V. good
(100#T-Bar)4x10 Weight bump
(40#InclineFly)3x10
(40#Curl)3x7 Good
(20#Lat/90#Rear/35#FrontDelt)3x10
(Dips)17/+5,5,5,5
60mins
+14 w/u + 11 c/d = 85mins total
DB Incline was great! Felt MUCH better than last WO where I barely got 6 reps on the last set. I was feeling good so I pushed it on both 4th and 5th sets. Pullups were also very good. I didn't think I'd get much more than 5x7, but was still able to get 10 on the last set.(19mins)
Chest press was really good. I failed on the last rep, but really good work. I bumped up the weight on T-bar and these were still really good with sets of 10. I love the Iso shoulder row, but this pullup/t-bar combo is great...as long as elbows hold up (which I doubt they will).(14/33mins)
Incline fly was good after a lot of chest work already, but I didn't go very heavy. Still a lot of work though. Today I tried regular curls rather than hammer curls. Been doing hammer's forever because of my elbows. Surprisingly, I was able to supinate my wrist on curls w/o much elbow pain. Very good.(12/45mins)
I wasn't planning on the triple delt combo, but had enough time, so did it anyway. This is always a pretty brutal triple set, regardless of weights used. I went a little lighter on lateral delts today and tried to hold them at the top and not swing the weight at all. I was planning on CGBP, but I hadn't done dips in forever and they seemed appealing today. I wasn't expecting much because of already doing heavy chest/pressing movements. First set I did 17, which shocked me. I decided after a few seconds rest to jump into myo-reps rather than straight sets. Very pleased with these.
Overall just a FANTASTIC WO this morning. I was really surprised because I went to bed at 1AM and got up at 5 so I could get the WO in before picking up the kids for breakfast. Prior to WO I had about 3 cups of coffee, mountain dew, red bull and a pre-WO. My hands and lips were tingling on the way to the gym. I guess I was pretty amped up :)
Nutrition:
I weighed 184.0 this morning. Gotta put the brakes on after this weekend. Huge feed day today: IHOP, Windy City Redhots, Mongolian BBQ, Sweet Frog. Holy shit I'm going to be heavy tomorrow.
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