(FrontSquat)95x10,135x6,165x5,175x5,5,5,5 - Weight bump - Good
(LegPress)8plates 4x10, 4plates 1x20 V. Good
(245#SLDL)4x8
(105#OHP)7,7,6,6
(45#HammerCurl)4x7 Weight bump
(75#LegCurl)3x10
(90#RearDelt)3x10
58mins
+10 w/u + 6 c/d = 74mins total
Knees weren't feeling great this morning, but decided I'd better try to stick to the plan. Left knee bothered me a bit throughout squats, but not enough to stop, and I went ahead and bumped up the weight. Very good work. Tough.(20mins)
I was thinking about wussing out and doing 2 heavy sets of leg press and then two lighter, higher rep sets. Glad I didn't give in. I did all the heavy one's and they were good. The extra set of 20 was brutal and legs were burning. SLDL was good, but grip became an issue at the end of the last set.(21/41mins)
I decided to add shoulders to lower day because I just don't have time on upper days...a programming issue I'm going to have to find a better solution for. OHP was good, but I stopped at 4 sets instead of the planned 5. Combo'd them with curls, up a weight.(11/52mins)
I wanted to do some hamstring work because quads get hid much harder in squats, and especially leg press so I don't want to create a huge leg imbalance. Combo's them with rear delts for shoulder health.(6/58mins)
Great WO, but an odd combo of movements. Hope my knees aren't going to start acting up again. I'll probably give them an extra day rest after today.
Nutrition:
I weighed 180.2 this morning. Good nutrition day, but weight is relatively high this evening.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 258 | 207 | 43 | 2,245 |
| Calories | 1032 | 828 | 384 | 2,243 | |
| Percent | 46% | 37% | 17% | ` |
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