Workout: (Golds)
(DBInc)75#x8,80#x8,8,7,5
(105#OHP)7,6,6,6
(145#DecCGBP)11,8,10
(60#DBBench)9,8
(70#OHTri)10,8,8
(195#Crunch)3x10
(150#TripPushDn)9,7
(KneeCrunch)3x20
(50#RopePushDn)4x12
(35#IncFly)12,10,10
(25#RDelt)3x10
72 + 11 w/u + 10 c/d = 95mins
I've been saying I was going to stick to 75# dumbbells on incline until 5x8 got comfortable and w/o set intervals going past 2.5 mins. The first set of incline felt really good, so I went ahead and bumped up the weight to 80# DB's. The next 2 sets were really good, the 4th I really worked for 7 and the fifth set I could only get 5. I was still very pleased with these reps and effort. I'm nearing the end of this training block and I was feeling good today so decided it was time to over-reach a bit and push the weights up wherever possible.(17mins). I bumped up the weight on OHP and these were tough after really pushing on incline. Definitely the lower end of rep range I want to be at.(10/27mins). I also bumped up close grip bench and these were good. I asked for a spot on the 3rd set, which is why I got more reps (I wasn't afraid of getting stuck).(8/35mins).
60#DB's felt heavy for bench after all the pressing already done, but good reps.(5/40mins). Overhead tri extensions were OK, but got heavy quickly. Supersetted these with cable crunches.(10/50mins). I did heavy and then light rope tri pushdowns supersetted with knee crunched. Rope felt really good on outer head of tri's and abs were on fire today. Overkill on # of tri pushdown sets.(14/69mins). I finished up with incline fly's which felt great, supersetted with rear delt fly's.(8/72mins).
Really good WO. My ego got in the way a little with bumping weight up on my first 3 main movements, but now's the time to press for the heavier weights while I'm eating over maintenance and nearing the end of this block of training. WO's have been getting pretty long. Gotta remember to focus on main movements and possibly cut back on the accessory volume.
Nutrition:
I weighed 173.6 this morning. Not bad. Fighting the urge to stop eating as planned and putting on a little weight. Kind of stopped tracking in the evening. Just made sure I got enough protein and didn't worry too much about anything else.
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