Workout: Golds
(25#Pullups)7,7,7,8 Very good
(135#BOR)3x8
(65#BBCurl)3x10
(205#SLDL)3x8
(120#RevGripPull)3x12
(35#HCurl)3x12
(70#IsoRow)3x12
(185#Crunch)3x10
(20#RDelt)3x12
(HipThrust)3x35
60 + 10w/u + 8c/d = 78mins
Weighted pullups were very good today and I was able to add reps acrosss all sets.(12mins). Bent over row seemed a little harder today, but that might be because if increased pullup volume. Curls were OK. Felt heavy.(9/21mins).
I had DL written in, but didn't feel up for it and didn't have a ton of time so I did SLDL with shorter rests. These felt good and 205#'s was (unfortunately) plenty heavy by the 3rd set. Gotta get SLDL/DL back into the rotation more consistently.(8/29mins).
Reverse grip pulldowns were good again. Combo'd them w/ hammer curls which were good. (12/41mins). Iso rows were good and controlled. I did 2 sets one arm at a time and one set w/ both arms. Used a wide grip. Combo'd these w/ weighted crunches and bumped the weight by 5#s today.(11/52mins). Finished up w/ some rear delt work and hip thrusts for lower abs. This movement is basically isolating the last portion of the knee crunch. Felt good.(8/60mins).
Good pull WO. Glad I'm progressing on weighted pullups, but maybe I should be trying to progress on BOR (or another row). I'd like more back thickness as opposed to more width. Anyway, very pleased w/ the WO. Hopefully tomorrow will be an equally good push day.
Nutrition:
I weighed 172.4 this morning.
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