(185#SmBOR)5x7
(Pullups)3x10
(70#Curl)3x10
(25#RearDelt)3x10
(125#RevGripPull)4x10
(30#IncCurl)3x10
(50#RDeltFly)3x10
(100#Crunch)3x10
(KneeCrunch)3x20
53 + 10 w/u + 8 c/d = 71 mins
2nd WO of the deload week. I'm really not good at these. It's hard to take it easy even though I know I need rest time to recover from the last intense training block. During this deload, I'll start working into the routine I'll try to progress on for the next training block. All that really means for me right now is that I'll be focusing on a row (e.g. bent over row) as my first main pull movement and overhead press for my first main push movement.
So, today I started with "heavy" (for me) bent over rows in the smith machine. I used more of a bent over stance that what I'd been using. These felt great today so I did 5 sets instead of 4. I think I'll try to keep these in the 6-7 rep range and just try to progress next block.I did these with on strict 2 minute intervals.(10mins). Pullups were good, but could feel it in my elbow on the last set. I should've stopped at 8, but I'm too damn stubborn to do that.(7/17mins).
Barbell curls and rear delt's were good.(9/26mins). Reverse grip pulldowns felt heavy, but good.(8/34mins). Incline curls felt great today for some reason. I wanted to do a 4th set, but I'm supposed to be taking it easy here (and I'm not doing a good job of it). Rear delt fly's were
good.(10/44mins). Finished up w/ some abs. Haven't done a lot of ab work recently because it's been bothering my lower back. Man, could I tell. How quickly we lose strength and muscle endurance in a fairly short period of time.(9/53mins).
Nutrition:
I weighed 174.6 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 214 | 328 | 38 | 2,505 |
| Calories | 854 | 1312 | 346 | 2,512 | |
| Percent | 34% | 52% | 14% | ` |
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