Workout: Ironbound Gym
(70#DBInc)4x9 V. Good
(90#T-bar)4x8
(40#IncFly)3x10
(Pullups)3x7
(95#OHP)3x8 Good
(40#Curl)10,35#x10,10
(70#OHTriExt)3x12 V. Good
(T-Twist)3x20
(TriPushDn)3x12
(RearDelt)3x10
55 mins + 16 w/u + 6 c/d = 77 mins total
I went to Williamsburg early Sat AM to visit Jay and family and decided to get a WO in Sunday AM before heading home. Sarah comes home Sunday afternoon and I don't want to have to get out of bed early Monday morning to go to the gym.
I dropped the weight a bit on DB incline to get a little higher volume and these felt really good while still providing plenty of hard pressing work. T-bar was good.(16mins). Incline fly's were good and pullups were just OK. Above the bar, but not real "easy" from the get-go.(11/27mins).
OHP was really good even though it wasn't real heavy nor near 3x10. Still felt good work. I started w/ 40# DB's but realized 3x10 was going to involve a fair amount of swinging, so I dropped the weight and this was better today for the volume I wanted.(12/39mins). I was going to do dips, but chest was worked so I did OH tri extensions again. I've gotten away from these and remembered from my WO in Seattle how much I liked them. Plus, my tri's were really sore after doing them last week. I started w/ 60#s and that was pretty easy for 15 reps. Bumped to 70#'s and this was pretty good. Combo'd that w/ torture twists which were OK, but kinda bothered my lower back.(10/49mins). Finished up w/ some tri pushdowns and rear delts.(6/55mins).
Good WO, and glad I got it in. Even though I've been hitting chest w/ at least recommended volume, I think I need to be including flat bench more regularly.
Nutrition:
Not sure what I weighed this AM, but didn't go berzerk in Williamsbug like I tend to do ;)
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