(70#DBIncline)4x10 V. good
(70#SeatRow)4x10
(135#Bench)12,12,13 V. good
(90#T-bar)3x10
(95#OHP)10,9,8
(90##IsoRow)3x10
(150#TriPushDn)12,12,10
(165#Crunch)12,12,10
(KneeCrunch)3x12
(Dips)20/+5,5,5 Great!
47mins + 15 w/u + 14 c/d = 76mins total
I already did 2 fairly heavy WO's this week, so I kept things lighter and higher reps today, but it was still a really good WO w/ some real good work. Not used to doing high reps on everything like this.
DB incline was good. planned on 4x8 and was real pleased with 4x10. Seated rows were good and I really controlled the weight and squeezed at contraction.(14mins). Bench was good and I was glad reps didn't drop over the sets. T-bar was good.(10/24mins).
OHP was harder than I thought. I figured I'd be able to get 3x10, but good work. Iso rows felt good - hadn't done them in a while.(10/34mins). Finished up with tri and ab work.(10/44mins). After I cooled down, I was on my way out when I spotted the dip station. What the hell. Was going to do 2 quick sets of dips. That turned into an awesome myo-rep set. Felt great.(3/47mins).
Great WO! It was a nice change-up to hit a different rep scheme today. I'll have to do this more frequently.
Nutrition:
I weighed 179.2 this morning. This is up a little higher than I wanted, but not bad. I'll eat the rest of today and most of weekend and then reign it back in next week.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 238 | 357 | 57 | 2,886 |
| Calories | 951 | 1429 | 516 | 2,895 | |
| Percent | 33% | 49% | 18% | ` |
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