Workout: LA Fitness
(185#BOR)4x8 V. Good heavy/light combo
(135#BOR)2x12
(Pullups)2x10
(160#PullDn)2x8
(57#SeatRow)3x10
(40#IncCurl)10,7,30#x11,10
(10#RDelt)4x10
(145#RevGripPull)3x10
(85#BBCurl)7,6,65#x10
(LegRaise)4x12
(T-Twist)4x15
(175#Crunch)4x11
(Bicycle)4x15
79 mins + 10 w/u + 20 abs = 109 mins
Went to the gym after Sarah got home from work again tonight. Was planning on doing the same WO we did this weekend that included lower (RDL,LegPress), pull & core circuit. For some unknown reason, my left knee started locking up on me this morning at work. I didn't do anything to it, but it's been killing me all day and I'm walking with a limp. I'm frustrated. Anyway, couldn't do lower tonight, so we did a full pull WO + core circuit.
Started off with BOR. Did 4 heavy sets and 2 lighter sets. 185#'s didn't feel quite as heavy as the last 2 times, but still heavy and a lot of work. Not close to bumping weight here yet. The drop sets were great.(20mins). Next we did pullups. I did 2 sets of 10. Sarah did 3-4 sets of 2-3. She didn't get as many as last time, but that's because we did rows first. Then we did pulldowns for some more volume. Then we did 3 sets of seated rows which were OK.
Incline curls started off great, then got real heavy. Dropped weight after 2 sets to maintain reps. Combo'd these with rear delt fly's. Reverse grip pulldowns were good. I had Sarah do one extra set with the close grip attachment. She really liked it. I LOVE that pull, but I can't do it often because it's hell on my elbows. I think she'll want to start doing that instead of underhand pulldowns. I'll be jealous :) We hit a couple sets of heavy barbell curls and that part of the WO was done.
To finish off the WO we did the same core circuit we did this weekend. It was really good again, but it's a pain when the gym is crowded because we can't really "reserve" the leg raise, pulldown (for crunches) machines. We had to work around and in w/ some other folks. Annoying, but we got through it.
Really good WO. Before the core circuit, I tried out a hammer strength plate loaded high row machine. Loved the feel of it. Will be hitting that hard soon and will work it into my pull WO's.
Nutrition:
I weighed 179.2 this morning. Ate a lot and maintained about 3,000 cals again. WO's have been getting pretty long lately and I find I'm really losing steam in the 2nd half (really last 1/4). I've got to start eating more before, bring a piece of fruit or something for during, or just suck it up I guess.
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