(40#Dips)4x8
(40#Curl)3x10
(25#LatDelt)4x8
(45#HCurl)3x7
(135#CGBP)10,8,8,8
(105#RearDelt)4x8 Weight bump
(160#TriPushDn)10,8,7
(HangLegRaise)3x12
(T-Twist)14/+6,6,6,6
42mins + 11 w/u + 7 c/d = 70 mins total
So I was considering doing GBR lower today, but decided to give my legs another days rest and really just did an accessory WO today.
I started dips w/ the weight belt w/ a 35# disk hanging from the chain, but the weight swung a bit and I didn't really like it so I switched to using the DB I was curling with. Dips were OK. Curls bothered my R elbow a lot at first, but "warmed up" and pain wasn't too bad. Kinda surprised I got sets of 10.(11mins)
Lateral delts and hammer curls were good. Bi's and forearms were screaming a bit by the end of these.(8/19mins)
I was a little surprised I didn't get more sets of 10 on CGBP. Maybe dips worked tri's harder than they felt, or they are still worn out from yesterday, or maybe I'm not as strong as I thought :). Bumped up the weight on rear delts. I've been stuck at 90#'s forever. Had to wait for rear delt machine each set because some old guy with sleave tats didn't want to share.(12/31mins)
Tri pushdowns were good...heavy. Hanging leg raises were good and I pulled a vanity move and pulled my shirt up during one set to watch my abs work while I did them. Lean enough to really see them work, which was vain, but cool and motivating :) (8/39mins). Finished up with myo-rep torture twists.
Good accessory (arm/shoulder/ab) WO. Hopefully energy stays up, legs feel OK and I can get a decent lower WO in tomorrow AM.
Nutrition:
I weighed 177.8 this morning. Good. Definitely feeling as lean as I did before at 170 or below. Good sign. Another tight nutrition day and energy level seems to have stabilized (for now). Started the EC stack today.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 239 | 77 | 27 | 1,495 |
| Calories | 957 | 307 | 239 | 1,502 | |
| Percent | 64% | 20% | 16% | ` |
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