(80#DBInc)4x6 Good
(90#SeatRow)4x8
(60#DBInc)3x10
(Pullups)3x7
(65#IsoShoulder)4x8
(90#T-bar)4x10 Great
(40#Dips)3x8 Great
(40#Curl)3x10
(90#RearDelt)12/+4,4,4
46 mins + 15 w/u + 10 c/d = 71 mins total
Incline was good, heavy, but not quite as heavy as Friday. Hard to believe I was doing more reps w/ 85# DB's a couple weeks ago. WTF? Seated rows were good.(14mins). Lighter incline was really good and pullups were OK.(11/25mins).
Iso shoulder was OK and t-bar was really good. I should start w/ heavy t-bar next upper WO and then do lighter seated rows.(13/28mins). I did weighted dips today and they were great. Used same weight for dips and curls.(8/46mins). Cooled down on the TM a bit and did a myo rep set of rear delts.
Nutrition:
I weighed 181.6 this morning. Not too bad after a 3-day weekend in PA w/ rehearsal dinner, wedding and lots of good food. Also had father's day sushi dinner w/ Sarah and her family on Sunday evening. Capped it off w/ a pint of icecream and 3 huge oatmeal raisin cookies. I thought I'd be heavier :)
Good post-WO nutrition today:
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 229 | 324 | 52 | 2,694 |
| Calories | 916 | 1297 | 469 | 2,682 | |
| Percent | 34% | 48% | 17% | ` |
No comments:
Post a Comment