(50#DBShoulderPress)5x8
(40#Curl)4x8
(100#RearDelt)3x12
(20#LatDelt)3x8
(HangLegRaise)3x12
(50#OHTriExt)20,18,18
(LyingLegRaise)3x15
32mins (no time for w/u or c/d)
Work meeting from 10AM-4PM and hard-stop hour for lunch, so if I was going to do a WO, it had to be a quick one. I decided to do shoulders, but this might end up being problematic from a WO programming perspective the rest of the week. My left knee is hurting a lot, so I might not be able to do a lower WO tomorrow, which means I'd have to do upper again.
Anyway, DB shoulder press was good, but felt a little heavier than I thought. I could definitely still feel yesterday's WO. Curls were good.(14mins)
Rear/lateral delt and hanging leg raise was good. Lateral raises were really tough with very little rest and 5 sets of shoulder press already. Leg raises were good, but hanging like that really bothers my elbows.(10/24mins)
I had tri pushdowns written in, but decided to do overhead tri extensions. I haven't done them in a couple months. High reps here were pretty painful. Lying leg reaise w/ hip thrust were good.(8/32mins)
Decent little WO. Not a lot of rest and some decent work crammed in there.
Nutrition:
I weighed 184.4 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 226 | 107 | 41 | 1,689 |
| Calories | 903 | 430 | 371 | 1,704 | |
| Percent | 53% | 25% | 22% | ` |
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