(80#Inc_Paused)8,8,7,7 Awesome, paused PR!
(185#BOR)4x8
(105#OHP)6,6,9,125#x6 Very good
(Pullups)4x8
(185#DecCGBP)10,7,7 Great, rep PR
(70#Bench)3x8
(3.5PlSeatDips)4x12
(10#LatDelt)4x12
(90#HighRow)3x10
(10#RearDelt)3x10
(75#BBCurl)2x10
(T-Twist)3x20
(Crunch)3x10
(PushDn)4x10
100 mins + 12 w/u = 112mins
Sarah and I went to the gym this morning and had an incredible WO. This was the 3rd straight full upper WO and I really wasn't expecting much. I thought I'd be more sore/fatigued and have to cut volume and weights. Quite the opposite. Warming up on incline felt good and even though I had planned on starting w/ 75#DB's, I fully expected to get a set or two there and then have to drop to 70#'s. I started with 80# DB's and stayed w/ them and got good reps. My PR WO for this weight was 5x8. I didn't get that today, but these were paused reps which are significantly harder. Felt great about these.
BOR was good. This was the one exercise that did feel heavy today. I stuck w/ plan on going a bit lighter on OHP and just 6 reps. It was feeling easy so the 3rd set I did 9 reps. Then on the final set I bumped the weight by 20#'s and did a set of 6. Great! We supersetted pullups with OHP and this combo was good and saved time. 4x8 pullups was easy and I didn't go near failure because of my elbow. Sarah did 4 good sets of pullups and worked hard.
Last WO I bumped up to 185#'s on CGBP, so today I started there and got 10 reps on the 1st set. Awesome! I dropped reps from there, but still great work. After this we did DB bench and I bumped up the normal weight here too and got 3 great sets. On a roll today! We hammered tri's next on the seated dip machine and supersetted lateral delts. Sarah did a mix of lateral and rear delts (accidentally) :) Sarah ran to the bathroom before dips and I snuck in a set of incline fly's. Felt great. We finished up the main WO with hammer high rows (great) and 2 sets of barbell curls.
I was done. We did a quick ab circuit (t-twist and lying crunches) and then I hit 4 sts of try pushdowns (a combo of v-bar and rope). While I did that, Sarah did some more abs and hammered the leg press. My hip was killing me last night and I was walking with a limp. It was still bothering me today so I skipped the leg press. Just a fantastic WO. Sarah did great today too on back-to-back upper WO's. She's been bumping weight up on a lot of exercises too. Doing great! I was amazed how my body held up and how I was able to add weight/reps to a lot of movements the 3rd day. Now I need at least a day of total rest. It certainly helped that I was eating a lot to fuel these WO's. I'm definitely getting to the upper limit of fat I'm comfortable with, but I'm hitting a really nice groove and making some great gains so I'm going to roll with it for a while longer. I'll need to deload soon and rest my elbow, lose some fat...but not quite yet. Really surprised how much I'm enjoying working out with Sarah. She's a great partner and we have a great time in the gym together.
Nutrition:
I weighed 182.4 this morning. Eating a lot again today. Making great strength gains. These macro breakdowns are fairly accurate, but ate dinner out and sushi for lunch, so best estimates:
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 233 | 528 | 51 | 3,531 |
| Calories | 932 | 2110 | 459 | 3,501 | |
| Percent | 27% | 60% | 13% | ` |
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