Weight was high Sun morning (184.6) after eating a lot w/ the kids over the weekend and down a bit Mon (180.6). Needed some rest days. Monday would've normally been an upper WO, but shoulders and elbows needed another day off.
Tue 6/4:
Workout: (Fitness First)
(80#DBIncline)4x6
(90#SeatRow)4x7 Good
(60#DBIncline)10,10,8 V. Good
(90#IsoRow)3x10
(IsoShldr)70#x8,8,55#x10,9
(Pullups)4x6
(135#CGBP)3x8 Very good
(50#HammerCurl)3x9 Weight bump - good
(T-Twist)24/+10,10,10
46mins + 13 w/u + 10 c/d = 69 mins total
Stuck w/ incline today as main chest movement and did 4 heavy sets and 3 back off sets for volume. Heavy sets were "heavy" and I barely got last rep. Lighter sets felt really good, but got very hard quickly. Seated row was really good, as were iso rows.(23mins)
I went heavier than last WO on iso shoulders for first 2 sets, then backed off for some more volume. Felt good. Pullups were OK, but back already worked fairly well from two rowing exercises already.(11/34mins)
CGBP was good, but no progression. I asked for a spot just in case I failed (I didn't, but it gave me the ability to go for an extra rep or two on the last 2 sets w/o risk. I bumped up hammer curls to 50#'s. These were good, but I did have to do a little swinging toward the end. That's ok though with these.(9/43mins). Finished off w/ torture twists. Got higher reps than normal because hadn't already worked abs w/ heavy crunches or fatigue from squats.(3/46mins)
Nutrition:
I weighed 178.4 this morning. Still feeling fairly lean despite being close to 180. Good sign. I'm going to eat quite a bit today. I need a break from cutting all week for the last bunch of weeks. I also need to get weekends under control and quit bouncing up and down so dramatically in weight.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 249 | 231 | 45 | 2,308 |
| Calories | 995 | 924 | 404 | 2,324 | |
| Percent | 43% | 40% | 17% | ` |
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