(70#DBInc)8,8,10
(115#T-bar)8,8,10
(95#OHP)10,10,9
(Pullups)3x8
(135#DecCGBP)17,155#x9,8
(30#IncCurl)3x10
(35#IncFly)2x10
(90#IsoRow)2x10
(25#LatDelt)3x10
(60#RopePushDn)3x12
(90#RearDelt)3x10
(35#FrotnDelt)2x10
52 mins + 15 w/u + 5 c/d = 72 mins
Heavy training block ended on Friday, so today I just wanted to get back in the gym, lighten the load and get a some decent work in. Ended up being a really good WO but not too terribly taxing to prevent some recovery. I'll go by feel this week and the week of Thanksgiving, then try to hit it hard for 3 weeks before Christmas, then a break.
Not a whole lot to say about this WO. Incline felt great, really controlled. Pullups bothered my L elbow a lot. I lightened the load on close grip bench and got 17 reps on the first set. I didn't know I'd be capable of 135x17 on flat bench, let alone close grip. Bumped the weight up after that first set. Everything else was just solid.
Nutrition:I weighed 177.2 this morning. A little bloated from the weekend of eating. Stayed active though and ran13-14 miles so I don't think I actually put on much weight. Good nutrition day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 211 | 300 | 38 | 2,372 |
| Calories | 843 | 1199 | 342 | 2,384 | |
| Percent | 35% | 50% | 14% | ` |
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