(75#DBInc_P)8,8
(65#DBInc_P)8,8,8,8,7
(60#DBBench_P)9,8,8,8,8,7
(155#DecCGBP)10,7,6,6
(35#IncFly)3x10
(10#LatDelt)4x10
(70#OHTri)3x10
(185#Crunch)3x10
(60#Rope)MyoRep
(105#ChestFly)MyoRep
73 mins + 10 w/u = 83 mins
Went to Golds this morning and decided to focus on chest/tri's. Basically a push WO but w/o the overhead press. I did this so I could focus on incline and bench, save my shoulders a bit and so I could do some OHP this weekend during another push WO.
I did all incline and benching paused, and I was able to get more reps w/ higher weight than last WO, mainly due to not having done heavy OHP before these two. Incline and bench were both AWESOME! I did incline sets starting every 2.5 minutes and bench sets starting every 2 minutes. This got brutal even theough the weight wasn't super heavy. I did 7 sets of incline and 6 sets of bench. Really happy with these. I lightened close grip decline bench a little because I didn't have a spot, and because of all the pressing. First set felt really good, but I really dropped off from there. Still good work.
Incline fly's felt really good today and I supersetted them with 4 sets of lateral delts. Then I supersetted overhead tri's and cable crunches. Finished off the WO with myo rep sets of rope triceps pushdowns and chest fly's.
GREAT WO! Hope I didn't wreck myself for WO's this weekend.
Nutrition:
I weighed 1778.8 this morning. I'm trying to hit about 3,000 cals/day and add weight slowly, but I'm getting toward the top end of how heavy I want to get. A couple more pounds and then I'll have to reign it in.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 233 | 413 | 42 | 2,945 |
| Calories | 932 | 1652 | 380 | 2,964 | |
| Percent | 31% | 56% | 13% | ` |
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