Workout: Fitness First
(80#DBInc)3x6 Heavy
(125#T-bar)3x8
(60#DBInc)3x10 v. Good reps
(90#T-bar)3x10
(70#LatDelt)10,8,60#x10
(95#RearDelt)3x10
(35#FrontDelt)3x10 Awesome delt work
(115#CGBP)3x12
(35#Curl)3x10
(180#Crunch)2x10
(KneeCrunch)2x20
(T-Twist)16/+6,6,6
(35#HCurl)2x12
(120#TriPushDn)15/+6,6,6
63 + 10w/u +7c/d = 80mins
Wanted to get a good WO in before getting on the road w/ Sarah for the beach later in the morning. Incline felt really heavy, so I decided to drop the weigth after 3 sets and get some good reps/volume. Did the same w/ t-bar rows. WOW, loved this. Felt awesome with both movements starting heavy and then dropping for some back-off sets.(23mins).
Since I hammered chest/back with 6 sests in first cycle, I decided to hit delts next and I really liked having that 2nd in the rotation rather than 3rd. It allowed me some more focus on shoulders before pre-exhausting them w/ other pressing and pulling.(13/36mins).
The rest of the WO was a combination of bi/tri/core to round out a little over 60 mins of work. Great WO.
Nutrition:
I weighed 174.4 this morning. Feeling really good and lean but not sucked out and depleted. Leaving for the beach this morning for a week in Ocean City. Should be a blast, but diet definitely won't be clean :)
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