(85#DBBench)6,6,6,6,7 V. Good
(90#SeatedRow)5x6
(115#OHP)5x5 Excellent
(Pullups)6,6,6,6,8
(65#DBIncline)10,9,9 V. Good
(100#IsoRow)3x10
(135#CGBP)10,8,8 Good
(45#HammerCurl)2x10,25#x15
(165#CableCrunch)14/+5,5,5,5
51mins + 16 w/u + 11 c/d = 78mins total
Last WO I was thinking about bumping up DB bench, but today they felt heavy. I got same amount of reps, but they just felt heavier and left shoulder being tempermental. Seated rows were good, but thinking I might drop to 80#'s for more reps and/or more squeeze at contraction.(16mins)
OHP was very good. Bothered lower back a little, but went ahead for 5 sets today (even though I did like the 3 sets plus 2 lat delts last WO). Pullups were OK. Elbows have also been bothering me, so stayed away from failure until last set.(13/29mins)
Incline was good and iso rows were good, but again bothered my left shoulder. Almost felt like it wanted to pull my left one out of socket on on extension.(10/39mins)
I wanted to do some tri work and sometimes pushdowns bother my shoulders so I did close grip bench. Gotta get back to these more often. Felt really good. I started DB curls but it wasn't happening with my elbows, so I did hammer curls. Bi's were dead by 2nd set and I was really cheating/swinging to get them up. Dropped to 25#'s for last set and did both arms at once. Felt great.(9/48mins). Finished up with myo-rep cable crunches.(3/51mins).
Good WO. I was hoping to feel more energy/stronger after a weekend of eating. Seems I often don't feel as good after a day or two off. I get out of the groove or something. Anyway, very pleased with the work.
Nutrition:
I weighed 183.0 this morning. Back on the diet for at least 2 weeks. Tight nutrition day. I weighed less tonight than I did this morning. That's a good way to get back at it.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 218 | 81 | 33 | 1,498 |
| Calories | 870 | 322 | 300 | 1,492 | |
| Percent | 58% | 22% | 20% | ` |
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