(125#OHP)5x5 Wt. bump. Very good
(85#OHP)11,9
(70#DBInc)4x8 Good
(65#DBBench)10,9,8
(165#DecCGBP)10,9,8,8 Very good
(LegRaise)4x15
(10#LatDelt)3x12
(30#FrontDelt)3x8
(30#Rope)15/+5,5,5,5
(160#ChestFly)2x12
79 mins + 10 w/u = 89 mins
I bumped the weight on OHP and every rep from the start felt pretty heavy. Very pleased I got all sets at 5 reps. Started each set at 2.5 mins.The drop sets were really good for some more volume. After pushing pretty hard on OHP, I warmed up w/ 50# dumbbells for incline and they felt HEAVY. I almost didn't try sets with 70#'s. Glad I did because I was able to get 4 good sets w/ them. If I can hold the weight w/ incline as I keep progressing with OHP, I'll be thrilled. That's the goal for this pressing training block. Bench was also good today. Lots of good pressing.
Decline close grip was good today, but I can't yet get sets of 10 across. I'll keep trying, but triceps are fairly fried by this point. Supersetted with leg raises here. I did lateral delts with 10# plates again, keeping them really controlled. These seem to stimulate the delts better than heavier DB's. I also lowered the weigth on front delt raises because I felt last time I was swinging the weight up too much. Good delt work.
Finished up the WO with myo-rep rope pushdowns and 2 sets of chest fly's. Great push WO again today. Very pleased with how WO's are going lately.
Nutrition:
I weighed 176.0 this morning. I'm probably back down from huge carb load during vacation, but ate a lot today. I should stabilize next week when back at work full time and see where I stand at that point. No hard cut in the near future.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 214 | 370 | 45 | 2,741 |
| Calories | 857 | 1479 | 407 | 2,743 | |
| Percent | 31% | 54% | 15% | ` |
No comments:
Post a Comment