(RDL)185x10,225x8,275x8,295x5,5,5,7 Great work. PR!
(155#BOR)5x8
(155#PullDn)3x8
(50#SeatRow)5x10
(90#HighRow)3x8
(35#IncCurl)4x10
(10#RDelt)4x10
(73#PushDn)MyoRep
(25#Rope)2x10
74 mins + 10 w/u = 84 mins
And the PR's just keep coming...sweet! Went to the gym this morning before meeting up w/ Joe for lunch and hanging out. Wasn't planning on going this heavy with RDL, but it was feeling good so I bumped up the weight heavier than I've ever gone. I did reduce reps to 5/set, but got 7 on the last set. This was a LOT of RDL volume for me. Awesome work! I would've liked to gone heavier on BOR, but doing them right after RDL, 155#'s was plenty, and I did 5 sets. Whoa! That was a lot of back work in the 1st 2 exercises and 32 mins into the WO.
I was smart today and just did 3 sets of pulldowns instead of pullups (easier on the elbows for some reason). I hammered seated row with 5 sets again today and they were good. High rows were good, but kept it to 3 sets just like pulldowns. The meat of the WO is done at this point in 56 mins. I did 4 sets of incline curls because they were feeling great. Supersetted with rear delt fly's. Just 10#'s, but these were hard today. Back was completely done. Finished off the WO with a MyoRep set of pushdowns and 2 sets of light rope pushdowns. Awesome pull WO!
Nutrition:I weighed 181.8 this morning. Joe and I went to mongolian BBQ. Great post WO meal! We had a good time together today. Estimated lunch out macros, but should be in the ball park here.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 226 | 458 | 73 | 3,398 |
| Calories | 904 | 1831 | 659 | 3,394 | |
| Percent | 27% | 54% | 19% | ` |
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