Workout: (Fitness First)
(80#DBIncline)5,5,5,5,7' (5x5) Great
(125#IsoRow)5x6
(45#InclineFly)3x10
(125#T-Bar)3x7
(95#ChestPress)7,6,6 Very good
(70#T-Bar)3x10 Very good
(25#Lat/90#RearDelt)3x10 Hard
(135#CGBP)10/+3,3,3,3 Good
(150#TriPushdn)10/+4,3,3,3
55mins
+13 w/u + 13 c/d = 81mins total
Decided to do 5 sets for DB incline and rows instead of 4 today, so I dropped the reps/set by 1-2. Incline was really good and on the 5th set I had 7 reps all but locked out. Didn't quite get it, but these were really good. I decided to do incline fly's next rather than later in the WO like I normally do and I went higher reps today. These were also really good. I supersetted these with heavy underhand t-bar rows. I then did heavy chest press, which was harder than normal after a lot of chest work already, but really good. I supersetted these with lighter overhand t-bar rows, really controlling the weight and getting a really good stretch and contraction. Felt great and I was a little surprised all the rowing felt good after heavy DL yesterday.
I only did lateral/rear delt combo today because I figured front delts already got a lot of work from incline and incline fly's. Someone was squatting on the smith machine, so I did close grip bench with a regular barbell. I had to drop the weight, but was a little surprised that I still liked these a lot. I just couldn't push as close to failure as I can on the smith. Finished it up
with tri pushdowns.
Great WO. Liked the 5x5 even though it's really the same volume as 4x6 I'd been doing.
Nutrition:
I weighed 181.8 this morning...great! Up just a tad from yesterday which is about what I wanted. Meaning, I wanted to make sure I ate enough after yesterday's WO to fuel the muscles. I'll do the same today.
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