(80#DBInc)7,7,8 Good/heavy
(125#T-bar)3x8
(105#OHP)3x8+60sec hold
(Pullups)10,9
(60#DBBench)2x10 Good reps
(40#Curl)2x10
(75#OHTriExt)2x10
(180#Crunch)2x12
(KneeCrunch)2x20
(Front/Lat/RearDelts)3x10
(140#TriPushDn)12/+4,4,4
51 mins + 16 w/u + 10 c/d = 77 mins total
Incline felt fairly heavy from the get-go, but I was able to keep reps after losing 1 in my WO at Ironbound. Happy about these. T-bar was good.(12mins). OHP was feeling pretty heavy and I didn't think I'd get 3x8. Got it and then held for a 60 count. Pullups were good, but I failed on the 9th rep.(11/23mins).
DB bench felt good. Kept the reps really under control and felt chest working well. Light weight, but tough after a fair amount of pressing already. Curls were OK.(9/32mins). OH tri extensions were fair and ab work was good (more crunch reps than normal).(10/42mins). I decided to hit a 2 sets of front/lateral/rear delts. Had to drop weight on laterals because shoulders were hammered from OHP. (6/48mins). Finished off with a Myo-rep set of tri pushdowns.(3/51mins).
I was feeling tired this morning and really didn't have a ton of motivation to go to the gym, other than the fact that my last WO was Friday. It ended up being a good WO and was able to hold reps again while still leaning out. Some extra eating over the weekend helped that I'm sure.
Nutrition:
I weighed 178.2 this morning. Ate more than planned yesterday w/ sushi and sweet frog, but this is by far the lowest I've ever been after a 4-day weekend in Williamsburg. Kept it under control fairly well. Back to the cut this week. Tight nutrition day today.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 247 | 56 | 20 | 1,390 |
| Calories | 988 | 222 | 183 | 1,393 | |
| Percent | 71% | 16% | 13% | ` |
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