(125#OHP)5x5 Awesome, PR!
(RDL)185x10,235x8,8,275x8,8 Good
(65#Inc)4x9
(BOR)155x8,185x8,8,8
(60#Bench)13,12
(50#SeatRow)5x10
(75#OHTri)3x10 V. Good
(10#RDelt)3x12
(10#LDelt)2x10
(LegRaise)3x12
(T-Twist)3x12
(Crunch)3x12
105 mins + 15 w/u = 120mins
Sarah and I went to the gym after work again today for another upper WO. Wanted to start w/ heavy OHP and RDL as main movements today. Damn, gym was crowded and a couple of bozos were in the squat/step racks taking 10 minutes between warmup sets. It was freakin' social hour. Anyway, we finally got hold of the power rack and went to work.
Heavy OHP was great. I got 5x5 at the heaviest weight I've done. Awesome. RDL was pretty good. I should've jumped to 275#'s quicker and done at least 3 sets at that weight. I got Sarah to put on a 45# plates on the bar (135#'s total) for her last 2 sets. Good job, and a big jump for her. I think she knows how this movement is supposed to feel now, and it's not supposed to be easy. Next we did incline and I went lighter after going real heavy yesterday, and because of my shoulder. 65#'s felt plenty heavy today. The WO was still in my chest from last night (of course, it's only been 24-hours).
I bumped up BOR after the first set felt kinda light, but 185#'s felt real heavy after RDL's today. Whoa. Spent already. Those are 4 big compound movements to start w/ and we were about an hour into the WO already at this point. Could've done some abs and called it a day here...but we didn't. We were going to do some flat bench, but even just the bar killed my shoulder. Sarah did barbell and I did 2 light sets w/ DB's.
I hammered the seated row with a wide grip for 5 sets. Back was on fire. Next we did overhead triceps extensions and these were great tonight with a heavier weight than I normally do. We hit some delts and then did an ab circuit and called it a WO. Abs were on fire for both of us. Torture twists are, well, torture. Very good WO, but shoulder is disconcerting. It needs rest, but I'm still really wanting to keep pushing heavy loads on this bulk.
Nutrition:
I weighed 182.0 this morning. Ate a lot again today. It's going to be a real bitch when I start cutting after this bulk. Very used to eating 3,000+ calories a day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 263 | 476 | 62 | 3,460 |
| Calories | 1052 | 1903 | 559 | 3,514 | |
| Percent | 30% | 54% | 16% | ` |
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