Workout: GBR Upper (Golds)
(DBInc)75#x8,80#x8,8,8,8 Awesome, PR!
(115#T-bar)4x8
(95#OHP)8,8,7,8
(Pullups)12,10,9
(155#DecCGBP)8,8,9
(30#IncCurl)3x10
(135#RevGripPull)3x10
(35#IncFly)2x10
(60#RopePushDn)3x13
(195#Crunch)3x12
(20#LatDelt)3x10
(30#RearDelt)3x10
Last real WO in this training block and I need a break. Shoulders and elbows are really feeling it. Since I’m gone in Richmond w/ Sarah this weekend and won’t have access to a gym and my scheduled Sat/Sun Push/Pull WO’s, I decided to go back to the GBR Upper workout today which essentially combines the main movements from the push and pull WO’s.
Warming up on incline I felt pretty good. First working set at 75#’s felt OK, but not “easy”. I decided to go ahead and bump to 80#’s again and see how it went. I got 3 sets of 8 and the last set I felt I had a little left in the tank and might’ve been able to do a 9th rep. I wasn’t expecting this, especially because I was supersetting w/ fairly heavy t-bar rows (which I haven’t been doing in a while). I didn’t feel satisfied w/ that so I decided to see if I could get a 4th set of 8 reps (my goal for this training block). I got the 4th set and even attempted a 9th rep, which I didn’t get up. Very pleased and surprised by this. I thought I’d missed my window of opportunity for this block.(25mins).
OHP felt heavy. Going to focus on this next block. Body weight pullups felt easy, but by 3rd set, my back started to really get fatigued.(15/40mins). CGBP felt pretty heavy but these were good reps and in a great rep range for this movement. Incline curls were good.(11/51mins).
Reverse grip pulldowns felt heavy and I had to go a little lighter than last couple of WO’s. Incline flys felt great, but toward the end of the 2nd set I felt a strain in my left pec. No more of these or any other chest work today.(8/59mins). Finished up w/ a big superset of rope pushdowns, crunches and lat/rear delt work.(14/73mins).
Absolutely great WO and a great way to finish off this training block. I’d really been liking the push/pull split, but had forgotten how much I like the GBR format and supersetting opposing muscle groups. Time for a deload to let my shoulders and elbows heal up a little bit. Very pleased w/ this block, progress made and weight I put on. I gained about 4 pounds during the 6 weeks and made some great progress on my 2 main focus lifts; incline and weighted pullups. Very pleased with the results and happy w/ how the plan worked out.
Nutrition:
I weighed 174.0 again this morning.
No comments:
Post a Comment