Fri 2/28 - Upper

Thu 2/27 - Rest
I weighed 183.2 this morning.  Tight nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	242	154	25	1,808
	Calories	970	616	224	1,809
	Percent	54%	34%	12%	`

Fri 2/28 - Upper
Workout: LA Fitness
(85#Inc)7,7,7,70x10 Good
(65#SeatRow)4x9
(LegRaise)4x15
(75#Bench)10,9
(40#IncFly)2x10
(155#PullDn)3x8
(90#OHTri)8,7,7 Good - heavy!
(40#Curl)2x10
(20#LatDelt)2x10
(30#Rope)3x12
(105#Crunch)10,8,6
(10#RDelt)3x10
71 min + 10 w/u = 81 mins

Sarah and I went to they gym after work for an upper WO. Started with incline. I did my normal warmup which is generally shoulder hyper extensions holding a stretching rope, some other shoulder mobility rotations w/ the rope and then start ramping up w/ DB's. My general progression here has been 45#x12, 55#x8, 65#x4, 75#x2-3 and then start working sets w/ 85#'s. I weighed 180.2 this evening before going to the gym, which is down almost 8 pounds from Monday. Dropping too fast, so I wasn't sure if, or how much, it would affect this WO.

Incline went well. Last WO I got reps of 7,7,8. Tonight I needed an assist from Sarah on the 8th, so it's 3x7. All reps were paused (as usual). The drop set was brutal. Sarah started w/ her normal 35# DB's and it looked pretty easy so I suggested she bump up to 40#'s. She did 2 sets w/ them and got 5 good reps. Good work. Next was seated rows supersetted w/ leg raises. I was already feeling spent. Not near enough to eat the last 2 days. Huffing and puffing, hurting.

I bumped up the weight on DB bench because it felt good last WO. Tonight it didn't feel as good adn I was only planning on doing 2 sets, so stuckw/ that. I added 2 sets of incline fly's which felt great. Sarah did 4 sets of BB bench. I bumped up the weight for her after the 2nd set and she handled that well. I started first set of pulldowns and it felt a little light, so I bumped up the weight from last WO. I "made" Sarah do the same. She needs a nudge now and then :)

Someone was on the decline bench, so we did overhead tri extensions. I stuck w/ 90#'s. These are HEAVY for me. I would've like to get 3x8, but good heavy work here.  We finished off the WO with some fluff work (tri's,curls,delts) and a couple heavy sets of crunches. Sarah got mad at the cable crunch/pulldown machine. I guess it offended her or something tonight.

Great WO. We both pushed hard and bumped up weight where possible.

Nutrition:
I weighed 182.0 this morning. Dropping too fast so we went to Sweet Frog to splurge a little bit. I'll probably cut/maintain next week and see where I'm at. This weekend will be off skiing. It'll be a nice break and I'll try to keep weight under control.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	267	312	37	2,629
	Calories	1069	1246	334	2,649
	Percent	40%	47%	13%	`