(115#OHP)6,6,5,5,5
(70#DBInc)4x8
(65#DBBench)10,8,7
(155#DecCGBP)10,8,9
(LegRaise)3x15
(70#OHTri)9,8
(195#Crunch)2x10
(25#LatDelt)3x10
(25#RDelt)2x8
(60#Rope)15/+5,5,5
(35#FrontDelt)2x10
64mins
PT:
(AbductorLegRaise)20,15,15
(Hamstring)1x2min
(Quad)1x1.5min
(Abductor)1x1.5min
18mins
64 mins + 8 w/u + 18 PT = 90mins
Started WO with OHP and increased the weight from what I've been doing. Good first stab at this weight. I'll stick at this weight and just try to increase reps for the next couple of weeks. Incline was good and goal will be to be able to work up weight here as well, but won't be the focus of the pressing.
I was only going to do 2 sets of DB bench, but it felt good and didn't hurt my shoulders too bad today, so I did a 3rd set. Really good reps here today. Decline close grip was good, but not as many reps as last couple WO's. Those WO's didn't include bench before this though. Pleased. Overhead tri extensions felt heavy today, mixed in w/ some ab work. Finished up the WO with delts and light tri work. After the WO I did my PT routine.
Satisfied with the WO today. Not satisfied with my weight.
Nutrition:
I weighed 180.6 this morning. Blew all the work from my cut on my b'day weekend. Really made a pig of myself. I had 4 pieces of b'day cake w/ ice cream last night. I ate out 5 times over the weekend. Ugh...
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 193 | 336 | 23 | 2,337 |
| Calories | 774 | 1345 | 206 | 2,325 | |
| Percent | 33% | 58% | 9% | ` |
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