(Pullups)3x8 V. Good
(Chinups)3x7 Elbow pain
(135#T-bar)3x6
(40#HammerCurl)3x7
(60#SeatRow)3x10 V. Good
(35#Curl)3x7
(75#DBRow)3x8 Good
(HangLegRaise)3x12 Good
(90#RearDelt)3x10
(LyingLegRaise)3x15
54 mins + 14 w/u + 12 c/d = 80mins
Played it "safe" to give my right pec some more rest and did a "pull" day. Pullups were really good. Chinnups were not great. They really hurt my elbows, and I have a feeling they are going to be really sore tonight/tomorrow. Not much rest between sets here.(11mins)
T-bar row felt really heavy. Probably because chins were tough and elbows/bi's already getting worked. I started with 45# hammer curls, dropped to 40#'s after the 1st set.(11/22mins).
Seated rows were really good and did higher reps here because of heavy pulling w/ other movements already. Dropped to 35# DB's for curls. Good superset.(11/33mins)
I had iso rows penciled in, but decided to do DB rows. I used 75# DB's and really liked these. Supersetted w/ hanging leg raises. Very good.(11/44mins)
Finished up with rear delts and lying leg raises.(10/54mins)
Pretty good pull WO. Lot of back work and bi's were done. Elbows screaming at me this afternoon.
Nutrition:
I weighed 179.0 this morning. Good. Weekend is going to be tough to keep at it. I'll have a re-feed at some point this weekend for sanity. Cut out the brown rice w/ my chicken for dinner and treated myself to 8oz of Sweet Frog.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 252 | 163 | 36 | 1,945 |
| Calories | 1010 | 650 | 328 | 1,987 | |
| Percent | 51% | 33% | 16% | ` |
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