(85#DBBench)6,6,6,6,7 V. Good
(135#T-bar)5x6
(115#OHP)4x5 Tough
(Pullups)4x7
(70#IsoInc)3x10
(100#IsoRow)3x10
(135#CGBP)3x8 V. Good
(45#Curl)3x8
(90#RearDelt)15/+4,4,4,4
51 mins + 17 w/u + 9 c/d = 77 mins total
Bench was very good. I was only going to do 4 sets, but feeling good so I did a 5th set and got 7 reps. Still don't think I'm ready for 90#DB's yet. T-bar was good, but couldn't rep out last set and didn't feel it in my back as well as usual.(17mins)
OHP was good, but 4th set was pretty close to failure. Same thing with pullups(12/29mins)
Incline felt really good and worked hard to get 3x10. Iso rows were harder than normal.(9/38mins)
Close grip bench felt really good today and I asked for a spot the last 2 sets so I could push it a little bit, but didn't fail. Curls were heavy, but good.(10/48mins). I cooled down and then decided I should hit rear delts for shoulder health, so I did a myo-rep set.(3/51mins)
Very good WO, especially after completely hitting the wall during same upper WO on Saturday in Williamsburg. It's amazing what a little sleep will do.
Nutrition:
I weighed 177.4 this morning. Feeling much better w/ some sleep. Ate a lot over the weekend, but bounced back nicely and actually wasn't as heavy as I thought I'd be coming back from a 4-day weekend away.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 243 | 123 | 37 | 1,807 |
| Calories | 971 | 492 | 329 | 1,791 | |
| Percent | 54% | 27% | 18% | ` |
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