I weighed 181.4. Ate more than normal for a rest day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 232 | 414 | 47 | 2,988 |
| Calories | 928 | 1655 | 423 | 3,007 | |
| Percent | 31% | 55% | 14% | ` |
Fri 1/24 - GBR Upper
Workout: LA Fitness
(115#OHP)5,5,5,5,7 Great!
(95#OHP)10,8
(160#Pulldown)2x8
(75#Inc)8,7,7,6
(155#BOR)4x8
(10#LatDelt)4x12
(155#DecCGBP)12,10
(35#IncFly)3x12 V. Good
(70#Skulls)3x10 Good
(90#HighRow)3x8
(10#RearDelt)3x10
(75#BBCurl)3x8 Dumb
78 mins + 10 w/u = 88mins
Decided to do a GBR Upper WO today. I haven't started a push/upper WO with OverHead Press in a few WO's, so I decided to start there and take it easier on incline/bench to save that a bit for this weekend. I warmed up and 95#'s didn't feel easy. I was going to stick with that as working weight, but wasn't happy about it. I decided to go with the plan and try 115#'s 5x5. So glad I stuck with the plan. It ended up being GREAT and I got 7 reps on the last set. If I repeat that again next time, it's time to bump weight again. I was surprised because I'd kinda stalled on this lift and hadn't done it recently as priority. This lets me know that sometimes after pressing hard for a while, rest REALLY DOES HELP. So hard for me to put into practice.
So the rest of the WO was really good. I did just 2 sets of pulldowns because of elbows. Incline was good, but I didn't press too close to failure. BOR was really good. I didn't go super heavy, but did reps paused off the floor with heavier weight than usual. Two sets of lighter CGBP was enough and I hammered these. I don't like to go heavy on these when I don't have my spotter..Sarah :) I supersetted lateral delts with CGBP. If I were really pressed for time, the WO could have been over here (in about 50 minutes) and been considered an excellent WO.
Next I supersetted incline fly's (felt AWESOME today) and did skull crushers for the first time in a while. They felt really great. Really worked the long head of the triceps. Will add these more often. WO was done as written, but I do love me some hammer high rows and the machine was open, so I did 3 sets of them and supersetted rear delt fly's. I went and changed and was getting ready to leave when I decided it'd be a good idea to do a set or two of curls. I'd purposely left them off because they're tough on my elbows. One or two sets couldn't hurt, right? First set was painful, but sometimes the elbow loosens up a bit after the first set. The 2nd set was painful too, so of course a 3rd set couldn't make things any worse, right? :) I'm an idiot. Gotta quit doing stupid stuff like that. Anyway, great WO.
Nutrition:
I weighed 181.2 this morning. Down a hair from yesterday where I ate more than ever on a rest day. I've kinda plateaued this week. I'm sure this weekend will take care of any weight stall :)
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 245 | 473 | 51 | 3,338 |
| Calories | 978 | 1893 | 455 | 3,326 | |
| Percent | 29% | 57% | 14% | ` |
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