Workout: LA Fitness
(75#DBInc_P)8,8,7 Awesome
(65#DBInc_P)8,8,7
(105#OHP)3x6
(60#DBBench_P)8,8,9,9
(15#CableFly)3x10
(10#LatDelt)4x12
(165#DecCGBP)10,8,8,8,8 Great
(DipMachine)3.5Platesx4x10 Liked these a lot
(65#OHTri)10,8
(60#Rope)MyoRep
(LegRaise)3x10
(T-Twist)3x15
(Crunch)3x10
(Bicycle)3x20
82 mins + 10 w/u + 12 core = 104 mins
Sarah and I went to LA Fitness this morning for a push WO. Incline was GREAT. Really liking the paused pressing. 3rd set at 75#'s took a lot out of me and I needed help on last rep so didn't count it. Made 65#'s sets hard, but that's good. Sarah bumped up to 30#DB's. Sweet. OHP was a little lighter today because it wasn't first, but right where I wanted it to be. Bench was really good and felt stronger as sets went on.
Normally we do CGBP next, but someone was on it so we did fly's/delts next instead. Today instead of inclne fly's we did cable fly's and both liked them a lot. Will do these again when the cables are available. Decline close grip was great today. I didn't think I'd have much left, but we did 5 sets and I didn't really drop off after the first set. Sarah did really well too. There was a fire alarm during these, but it was a test and we just lifted through it.
Sarah wants to be able to do body weight dips, but the assisted dip machines are kinda wonky. So, we used a weight plate loaded dip machine that works really well. We did 4 sets there and I actually like them more than I thought I would. I love doing regular and weighted dips, but haven't done them in a long time. This is a decent substitute. After that we hit 2 quick sets of overhead tri's and a myo rep set of rope pushdowns. Lot's of tri work after pressing today. My tri's are already stiff tonight.
We finished off the WO with 3 ab circuits. I was beat and hungry. WO done! Great WO today. I really wish I would've been doing paused pressing for the last year. I would be stronger, and probably bigger by now. Always learning new, better and much more effective technique. Putting the ego aside and using better form works so much better.
On the injury front, my left knee is crap and my left elbow is getting REAL bad. I had to drop a heavy DB today because I couldn't steady it before a set of bench. As much as I love pullups, I think I have to put them on the shelf for a bit. Possibly RDL's as well. Day off tomorrow after 4 days of really hard work in the gym.
Nutrition:
I weighed 181.6 this morning. Getting toward the top end of weight/fat I'm comfortable with. I'm going to keep maintaining/gaining slowly for at least another week, then it'll be time to reassess, lean up a tad and probably deload.
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