(80#DBInc)3x6 Good
(115#T-bar)3x8
(60#DBInc)2x10 Very good
(60#SeatRow)2x10
(95#OHP)10,9+60sec
(Pullups)2x12
(75#OHTriExt)10,7
(65#BBCurl)12,10
(Crunch)10,8
(KneeCrunch)2x20
(120#TriPushDn)2x12
44 mins + 10 w/u + 13 c/d = 67 mins total
Incline went well today and I all but had a 7th rep up on the last set. T-bar row felt really good today; hadn't done this in a while.(13mins). Lighter incline was REALLY good again. I considered doing flat bench as 2nd movement, but stuck w/ incline. I used less weight on seated rows today, but that's because the attachment I used was different with a wider grip. Liked this grip a lot more. Better range of motion.(8/21mins).
OHP was better than last WO and I did a 60 second hold at the end. Love how this works the traps. Pullups were great today. It helps that I'm lighter, but 2x12 after a fair amount of back work was really good.(9/30mins). I did overhead tri extensions today and love these, but they got heavy REAL quick on the 2nd set. Curls were good today and I used the olympic bar w/ 10's. Good weight.(6/36mins). Finished up w/ cable and knee crunches. I supersetted with triceps pushdowns because I didn't feel I got enough volume w/ the OH extensions earlier in the WO. (8/44mins).
Another solid WO on a very strict cut. I was able to maintain everything and even increase a few things. Very pleased.
Nutrition:
I weighed 167.8 this morning. VERY nice! Quite pleased. Tight nutrition day. Right where I wanted to be.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 259 | 39 | 14 | 1,313 |
| Calories | 1034 | 154 | 124 | 1,312 | |
| Percent | 79% | 12% | 9% | ` |
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