Walked for 60 mins in the morning. Weight really high (188.2).
Mon 4/8:
Workout: (Fitness First)
(185#Bench)5,5,5,5,10 Great last set!
(Pullups)6,6,6,6,8
(70#DBIncline)4x8 V. Good
(125#T-Bar)4x8 "Light"
(65#IsoIncline)3x10 Weight bump
(100#IsoRow)3x10 Weight bump
(145#CGBP)7,6,7
(45#HammerCurl)3x8
(50#SkullCrusher)12,10 Good
(165#CableCrunch)10,10
(HangingLegRaise)3x10
60mins
+10 w/u = 70mins total
After my last upper WO I decided I needed to start adding some focus on good old bench press. I wasn't sure where to start, so just warmed up a couple sets working my way up and settled on 185# 5x5. Turns out this was too light. I asked for a spot the last set because I wanted to get 6-7 reps. I got 10 w/o any help and it felt awesome (was working hard though!). I guess I'll be feeling my way through this weight until I get it dialed in. Was just clueless today where to start. 185# wasn't "easy" for sets, but clearly I had too much left in the tank for the last set. Really good work regardless and I was very pleased with this after being pretty pissed at my poor bench performance last WO. Very good starting point. Pullups were tough, partially because I was pretty heavy this morning.(16mins)
I still love DB incline and did 70#s here. These were real good working sets. T-bar row was good, but kinda light and I need to bump the weight.(14/30mins)
Bumped the weight on iso incline and these were good. Might have been able to do this because bench wasn't as heavy as it needed to be though. Bumped weight on iso row and they were good.(10/40)
Close grip bench was good, especially the last set. Combo'd it with some bi work.(9/49mins)
Skull crushers were good, but a little tough on the elbows. I like them, but have to be careful w/ elbows. Combo'd with couple sets of cable crunch and then "remembered" I need extra work on lower abs so finished up with 3 sets of hanging leg raises.(11/60mins)
Very happy with this WO, especially bench. 185#'s was easier than I thought and will start working up from there. Better to start light and move up than the other way around.
Nutrition:
I weighed 186.6 this morning. Gotta get serious about a cut date/decision. I can tell I'm getting a little nervous about this upcoming cut. I'm used to eating a lot and I'm still making good progress on upper and lower lifts. I'm a little hesitant to start cutting and stop that progress, but I also want to be good and lean as it warms up. Coming to decision time very soon though.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 236 | 251 | 54 | 2,424 |
| Calories | 943 | 1004 | 487 | 2,434 | |
| Percent | 39% | 41% | 20% | ` |
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