Workout: Fitness First
(80#DBInc)6,6,6,6
(100#SeatRow)4x8
(60#DBInc)3x10
(Pullups)3x8
(65#IsoShoulder)9,9,8
(90#T-bar)4x10 Great
(Dips)13,14,14 Great
(40#Curl)2x10
(30#HCurl)2x12
(165#CableCrunch)3x12
(KneeCrunch)3x12 Great abs
(90#RearDelt)15/+5,5,5
(90#ChestFly)25/+6,6,6
63 mins + 12 w/u + 0 c/d = 75 mins total
Wanted a good WO before getting on the road to PA w/ Sarah for Addie's wedding. Had a good one! Incline was heavy, but good. Seated rows felt heavy, then I realized there was an additional 10# plate on the stack!(15mins).
Light incline was good and pullups were OK.(10/25mins). Iso shoulder bothered my R shoulder a bit, so stopped at 3 sets. T-bar was really good.(11/36mins). Dips were great today and really pushed the last 2 sets. Curls were good as well.(11/47mins).
Core work was awesome today, and I'm loving the heavy crunch/knee crunch superset combo.(9/56mins). I was done w/ WO here, but decided to hit some rear delts and once I finished that, I did a myo rep set of chest fly.(7/63).
Nutrition:
I weighed 176.4 this morning. Going to be a lot of eating this weekend in PA.
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