Workout: Golds
(25#Pullups)7,6,6,6 V. Good
(DL)205x5,255x5,275x5,5
(135#BOR)4x8
(65#BBCurl)3x12 Good
(180#Crunch)2x12
(120#RevGripPull)3x12 Great
(35#HCurl)3x11
(70#IsoRow)3x12 Good
(BBCurl)45x20,55x17
(90#RDelt)3x10
(KneeCrunch)3x30
Weighted pullups were good and I decided to add a set today. These get heavy real quick.(9mins). I did dead lifts today and the plan was essentially to ramp up to one "heavy" set. During warmup, my R knee was really hurting so I didn't know how these were going to go. I warmed up w/ 135#x10-12 and then did 4 working sets. I was only going to do one heavy set, but wanted a little more work so I did another set but didn't increase weight. This was heavy enough today. At the end of the last 2 sets I did a 12 second hold. Pretty good for not having pulled in a long time.(11/20mins).
Bent over rows were a little heavy and I had to cheat the weight up the last couple of reps. Barbell curls were good.(14/34mins). The iso row machine was taken so I did reverse grip pulldowns next. These were great. Really controlled the weight and got good back activation. Combo'd w/ hammer curls, which were tough because the pulls use quite a bit of biceps.(11/45mins).
Iso row machine opened up, so I did 3 sets. I did them one arm at a time; felt great. Combo'd w/ lighter barbell curls for high reps.(11/56mins). Finished up w/ some rear delts and knee crunches.(10/66mins).
Great pull WO today, and glad I added deadlifts. Met Joe after the WO and went to Chipotle for a burrito bowl, double barbacoa (meat). Great.
Nutrition:
I weighed 171.4 this morning. Just about right. Ate quite a bit today and Sarah and I had sushi for dinner. Good WO, good nutrition day to take advantage of good workout and prep for tomorrow's push day. That'll be 5 WO's this week. Too much volume, but feeling good.
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