(OHP)95x10,105x8,6,95x8,8
(60#DBInc)4x9
(155#DecCGBP)10,8,8,8,8
(60#DBBench)2x10
(35#IncFly)2x10
(25#LatDelt)2x10
(70#OHTri)9,7
(20#LatDelt)2x12
(150#PushDn)1x10
(50#RopePushDn)4x12
57 + 8 w/u + 0 c/d = 65 mins
I started with OHP as I will next cycle (though I may alternate OHP and Incline every other WO). 95#'s felt OK, so I bumped up to 105. I shouldn't have. Did 2 sets there and dropped back down for 2 more sets. Really weak here and needs lots of work. I thought this would be MUCH easier by doing it as my first movement today. This is supposed to be a sub-maximal runup. It was not. Good work, but not the intent of the WO today.(12mins). I was planning on working up to 70#DB's for incline, but 60 was OK for today.(11/23mins). Decline was great and I did 5 sets. Love it.(14/37mins).
Bench was OK, but really bothered my R shoulder again.(4/41mins). Incline fly's felt great and I did heavier lateral delts w/ these and did lighter sets later.(6/47mins). Overhead tri's felt heavy. Not progressing here at all, but I think that's because of doing them after close grip bench. Lighter delt work with these.(5/52mins). Finished up w/ 1 heavy set of pushdowns followed by 4-5 sets of lighter rope pushdowns.(5/57mins).
Good WO. Not submaximal enough on OHP, but I'll try to do better next WO. Really pleased w/ close grip bench.
Nutrtion:
I weighed 175.0 this morning. Can't explain why weight has been creeping up since Monday.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 216 | 365 | 25 | 2,543 |
| Calories | 863 | 1459 | 224 | 2,546 | |
| Percent | 34% | 57% | 9% | ` |
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