(35#Pullups)7,6,6,6 Tough today
(135#SeatRow)4x10,105X12DS
(30#DBCurl)2x10
(20#IncCurl)3x10 Liked this exercise
(20#RearDelt)3x12
(25#BackExt)2x20
(135#RevGripPull)4x12
(70#RDeltFly)3x12
(90#crunch)3x15
52 10 w/u + 6 c/d = 68mins
Pullups were tough today. I lost a rep off 2nd set from last WO. Left elbow really bad, especially on the first set. I think I need to warm them up better before starting my WO's.(11mins). Seated rows were good. Did them overhand neutral grip. Supersetted them with 2 sets of DB curls (standing) and 3 sets of DB curls lying on an incline bench. First time I've done these one's and they felt great. Had to use a pretty light weight.(16/27mins).
I did 3 sets of rear delts w/ DB's combo'd with 2 sets of back extensions. I did this to give my back a bit of a break before pulldowns.(8/35mins). Reverse grip pulldowns were good. All sets felt light to start off, but got heavy/hard with high-ish reps.(8/44mins). Finished the WO with rear delt flies on a machine and weighted crunches. I really like the feeling of doing both DB and machine rear delt work.
Very nice WO. I'm liking being able to do these pull WO's at the Sprint gym now and then.
Nutrition:
I weighed 174.4 this morning. Not too terribly bad, especially given I was 174.0 on Saturday morning before I went to PA. Decent nutrition day today. I'm interested to see where weight is tomorrow AM. Goal is to gain weight right now, but not in 3-4 pound increments :)
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 207 | 344 | 45 | 2,596 |
| Calories | 829 | 1376 | 405 | 2,610 | |
| Percent | 32% | 53% | 16% | ` |
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