(65#DBInc)5x8
(60#DBBench)10,10,8
(65#OHTri)10,10,9,8
(30#CableFly)3x10
(180#Crunch)3x10
(120#TriPushDn)18/+5,5,5,4
(25#RDelt)3x10
(Dips)13,12
(KneeCrunch)2x35
47 + 8 w/u + 10 c/d = 65mins
Despite the lower weight (especially on incline), this was a very good WO. DB incline was good. 65#'s unfortunately didn't feel "light" like I'd hoped it would, but these were really good reps and by the 4th/5th sets this was a fair amount of work. Fairly short rests here.(12mins). DB bench was good. I wanted to do barbell bench, but R shoulder was fairly troublesome during w/u and incline so I stuck w/ DB's.(7/19mins).
OH tri's were decent, but I'm still surprised the strength I've lost here. I was getting these reps w/ 75/80# DB's recently.(7/26mins). Cable fly's felt good and I really felt them working today. Combo'd w/ cable crunches.(7/33mins). I did a myo-rep set of tri pushdowns, mainly because starting weight was a little too light. I hit some rear delts w/ DB's for shoulder balance/health.(8/41mins). Finished up w/ 2 sets of dips and knee crunches. Dips really bothered my R shoulder, but felt strong here otherwise.(6/47mins).
Good WO with nice volume for chest and tri's. Time to build back up. I'm going to try upping the weight next week but not going to rush to get back to "heavy" work. Meaning, leaving ego at the door and not rush back to 80# DB's on incline to make sure my shoulders are ready for it and keeping reps in the 7/8 range.
Nutrition:
I weighed 170.8 this morning. Down over a pound again. Water should all be shed by now. Gotta up the calories to gain strength back. Bumped cals a bit today. Trying to find that sweet spot.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 216 | 351 | 37 | 2,599 |
| Calories | 866 | 1406 | 330 | 2,601 | |
| Percent | 33% | 54% | 13% | ` |
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