(35#Pullups)7,7,6,6 Great! PR
(DL)205x8,255x5,275x5,5 Felt good
(90#T-bar)3x10
(65#BBCurl)12,10,10
(120#RevGripPull)3x12
(70#IsoRow)10,12,15
(30#DBCurl)2x12
(20#RDelt)3x12
(50#BBCurl)2x15
(75#RDelt)12,10,10
65 + 10 w/u + 8 c/d = 83mins
I decided to bump up the weight on pullups again and thought I could manage 4x5or6. I did better than expected and was really happy with these. They were a lot of work though.(11mins). I did deadlift today and basically ramped up to a couple heavy sets. They felt good. Should've gone one more set heavier. Used the belt today.(15/26mins).
T-bar rows felt real heavy with this weight and were quite a bit of work. Supersetted with barbell curls using a new technique. I pull the bar up my body to just past my waist, and then curl. Better activation this way.(12/38mins). Reverse grip pulldowns were good. I didn't superset these w/ curls today because they use a good amount of bicep and my left elbow is pretty bad, so I moved curls back to combo w/ Iso rows.(6/44mins).
Iso rows were real good. First set of 10 was hard, but subsequent sets got "easier" so I did more reps. Combo'd w/ 2 sets of DB curls.(11/55mins). Next were dumbbell rear delt fly's and on the fly I decided to do some lighter barbell curls.(6/61mins). Finished up w/ rear delt fly's on a machine. I like hitting both DB and machine on these. Feels good.(4/65mins).
Excellent WO! Really pleased w/ pullups. I'll keep doing these first through this cycle (another week or two) and then switch to a heavy row as my 1st exercise. Gotta keep stretching forearms/elbows. Left one is getting pretty bad.
Nutrition:
I weighed 170.8 this morning. Slightly down from yesterday and a couple days at 2,800 cals. Going to bump the cals again today to over 3,000 and keep them up over the weekend. Feeling good, strong and lean.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 211 | 444 | 57 | 3,125 |
| Calories | 844 | 1778 | 513 | 3,134 | |
| Percent | 27% | 57% | 16% | ` |
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