(35#Pullups)8,7,6,6
(135#BOR)4x8
(75#BBCurl)3x10 Weight bump
(25#RearDelt)3x10
(135#RevGripPull)3x10 Weight bump
(80#IsoRow)3x12 Weight bump
(25#IncCurl)3x12 Weight bump
(70#CGIsoROw)3x12
(195#Crunch)3x12
(70#RDeltFly)3x13
(20#Russians)3x20
70 + 7 w/u + 10 c/d = 87 mins
Lost a few reps from last pullup WO. They were still good, but I really had to work for these unlike last WO where first two sets of 8 were relatively easy.(11mins). Bent over rows were OK. They felt a little awkward and I had to cheat the weight up a little the last 2 sets. Gotta work on these. I should be going much heavier here by now.(9/20mins). Bumped up the weight on barbel curls and they felt really good. Combo'd them with dumbbell rear delts.(10/30mins).
I bumped up the weight on reverse grip pulldowns and they felt really good. I lean back when doing these and get a really good stretch and flexion.(7/37mins). I bumped the weight on iso rows and did them single handed, wide grip. Felt good and I supersetted with incline DB curls, also bumped up from last WO. Love these.(12/49mins).
I did another round of iso rows with narrow grip, both hands at the same time. They were real good and combo'd them w/ cable crunches.(9/58mins). Finished up with rear delt fly's on the machine combo'd with a russian twist/hip thrust combo.(12/70mins).
Overall a great WO. I was a little disappointed that I lost reps on pullups, but everything else was really good and I was able to bump weight on several exercises and still maintain reps. The only issue w/ that is I want to progress on my main movement of the WO.
Nutrition:
I weighed 173.8 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 213 | 372 | 50 | 2,772 |
| Calories | 851 | 1487 | 452 | 2,790 | |
| Percent | 30% | 53% | 16% | ` |
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