(85#Inc_P)4x6,70#x10 Awesome PR!
(Pullups)10,10,8,8
(70#Bench)10,10,8
(57#SeatRow)5x10
(185#DecCGBP)8,165x10,8
(90#HighRow)3x10
(75#BBCurl)3x10
(10#LatDelt)3x15
(10#RearDelt)3x10
(25#FrontDelt)2x12
(80#PushDn)2x10
(30#Rope)4x12
(T-Twist)2x20
(Crunch)3x12
104 mins + 12 w/u = 116mins
Went to they gym w/ Sarah after work. Since incline went so well last WO, when I wrote out today's WO I bumped up the weight and wrote down 85#s for 4x6. I thought maybe I'd get a set, possibly 2 at 6 and then drop off or have to drop weight. I was really surprised and thrilled that I got 4x6. It's been a long time since I got up 85# dumbbells and that was for sets of 5 on flat bench, and they certainly weren't paused reps like tonight. Awesome work and a PR I'm really pleased with. After those 4 heavy sets I dropped to 70#'s and got a great set of 10 for some more volume. Great pressing. Sarah did well here tonight too.
Next up was pullups and I had 4x8 written in. First 2 sets felt easy so I did 10 each set. My elbow started bothering me on the 3rd set so I cut the last 2 at 8. Sarah got 5 on her first set! Awesome. Bench was next and pretty good, but my right shoulder got a little wonky. Next was seated rows and I did them with a wide grip bar tonight. I've been doing too much pulling for back width and I don't really want my back getting wider. I do, however, want it thicker in the middle, hence the wide grip rows. They were really good and did 5 good sets.
I stuck with 185#'s on decline close grip bench for 1st set, but my right shoulder was starting to really hurt, so I dropped weight on the last 2 sets. Going to have to go lighter tomorrow and keep an eye on my shoulder. I had incline fly's penciled in next, but didn't want to put that stress on my shoulder. The rest of the WO was kinda "blah". I spent my energy on the first couple movements and was kind of in a bummed mood because of my shoulder. We finished up with some high rows, delts, triceps and then some abs.
Great WO overal workout, but I did get grumpy toward the end and was short w/ Sarah. Feel bad about that. These WO's are getting too long. Going to have to make a few tweaks and not try to hit everything with such volume. Might keep the first couple movements the same, but pair down the accessory stuff. We could've called it a WO after CGBP and it would have still been a fantastic WO. I keep making gains, but have to be real careful now about overdoing it. I've been pushing pretty hard for a couple weeks and volume and frequency has been WAY too high to be sustainable for much longer w/o burnout or injury. Shoulder killing me tonight...not good.
Nutrition:
I weighed 182.2 this morning. Ate about 3,000 cals today. Should've eaten more, but worked out in the evening and didn't get home until 10:30 tonight and didn't want to eat a ton right before bed.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 255 | 459 | 42 | 3,211 |
| Calories | 1021 | 1835 | 375 | 3,231 | |
| Percent | 32% | 57% | 12% | ` |
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