(RDL)225x8,275x8,8,8 Awesome, PR!
(75#Inc)8,8,8 V. Good
(Pullups)10,10,7
(150#PullDn)2x10
(65#Bench)3x10 Good
(155#BOR)4x8
(10#LatDelt)4x15
(DecCGBP)175x10,185x8,7 Great, PR!
(40#IncFly)3x10
(75#Skulls)2x10
(80#HighRow)3x10 Good
(10#RearDelt)3x10
(LegRaise)3x12
(T-Twist)3x15
(Crunch)3x10
(4PlLegPress)3x25 Short rests, brutal
120 mins + 12 w/u = 132mins
Picked up Sarah for another upper/full body WO this morning. Plan is for 3 days in a row of full upper WO's and a little lower body thrown in. We started the WO today with RDL's. I wasn't planning on going heavy at all. Progression was planned for 185, 205 and a maybe 2 "heavy" sets at 225. Well, I warmed up and was feeling good so I started right off at 225#'s. Felt good, bumped to 275#'s and did 3 sets of 8. I've never done RDL this heavy before. It was work, but felt good.
Next was incline. Started heavier than planned and stayed there for 3 good working sets. Next were pullups/pulldowns. I wasn't going to do any pullups, but did them anyway (common theme w/ this WO was not following the plan). I did 2 sets of 10 and then on the 3rd set I stopped at 7. Elbow is killing me. Sarah wasn't thrilled w/ her pullups today, but I reminded her that RDL takes a LOT out of the back. Bench was good after that. Next we combo'd bent over rows and after RDL and pullups, they were not easy, but really good work.
Exercise of the day was probably decline close grip bench. Sarah and I both bumped up the weight. Plan was to do 2 heavy work sets. My first heavy set I got 10 reps, so I bumped the weight again to 185#'s and did 2 more sets there. Felt strong and awesome today here. Sarah did great bupming her weight by 10#'s. Next we did incline fly's supersetted with skull crushers. Fly's were good, skull crushers crushed my elbow. Stopped after 2nd set.
Finally we got back to some back/pull work and did 3 sets of hammer high rows supersetted with rear delt fly's. Love these high rows. Whoa, WO is getting long as hell today. We were both getting pretty fried by this point. Leg press was penciled in next, but the machine was taken and I was losing interest and getting hungry (aka grumpy). We did an ab ciruit for 3 reps and were going to call it a day. But, the leg press had opened up by this point so we went ahead and did 3 sets w/ short rests. These were a bitch. I really got the sled moving and burned out my quads.
Great WO, but way too long and a ton of energy. Glad Sarah was there to keep me motivated. Going to have to eat a lot for any chance to recover for the same type WO tomorrow. Whew...
Nutrition:
I weighed 181.8 this morning. Eating a lot today to fuel these WO's.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 223 | 449 | 60 | 3,249 |
| Calories | 893 | 1796 | 539 | 3,227 | |
| Percent | 28% | 56% | 17% | ` |
No comments:
Post a Comment