Workout: (Fitness First)
(HackSquat)6PLx10,8PLx10,10,10,10 V. Good
(225#SLDL)8,8,8,10
(LegPress)6PLx10,10,12,12
(65#IsoInc)10,10,10,8
(180#Crunch)10,8,8
(KneeCrunch)3x12
(130#TriPushDn)15/+5,5,5
48mins + 15 w/u + 5 c/d = 68mins total
I wanted to do BB squats today, but left knee has been bothering me and wasn't right during warmup w/ just the bar, so I did hack squats. My back has also been really tight the last 2 days. I warmed up with 4plates, then did a set w/ 6plates and thought maybe I'd stay there. I ended up doing 4 good sets w/ 8plates w/ short rests. 8mins for 5 sets, then rested and setup for SLDL/leg press took 4mins.(12mins)
I had heavy deadlift written in, but during my warmup set I couldn't drive with my left leg because of my knee, so I swapped out for SLDL. These were good though and combined with leg press this was brutal as usual.(18/30mins)
The gym was crowded and both leg curl and rear delt machines were taken, so I did some iso incline. I just wanted to get a little chest work in and 4 sets ended up probably being overkill.(8/38mins). I bumped weight back up to 180#s on cable crunches and combo'd them with knee crunches again. Still loving this combo. Invariably, knee crunches start off really easy and I don't think they're doing anything. By the 2nd set, they are a lot of work.(7/45mins). Finished up with a myo-rep set of tri-pushdowns.(3/48mins)
Nutrition:
I weighed 178.4 this morning after a 3K-cal day yesterday. Ate a big sushi meal after my WO today.
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