I weighed 184.4. Decent nutrition day. Made salmon and broccoli for Sarah and I for dinner.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 209 | 347 | 65 | 2,772 |
| Calories | 835 | 1388 | 586 | 2,809 | |
| Percent | 30% | 49% | 21% | ` |
Workout: LA Fitness
(35#Pullups)3x7
(185#BOR)4x8+135x10
(135#PullDn)2x8,120#3x10
(57#SeatRow)5x10
(90#IsoRow)5x10
(25#BackExt)2x20
(40#DBCurl)10,9,9
(10#RDelt)4x10
(LegRaise)12,10,10
(10#T-twist)12,10,10
(90#Crunch)12,10,10
94 mins + 10 w/u = 104 mins
Sarah and I did a pull WO this morning. Our last WO was full upper WO, but was pull focused. So, today would've been time for a push or push focused upper, but I figured my shoulder could use the extra rest. I woke up at 4:30 this morning because my shoulder and elbow were so painful so I didn't know what I'd even be able to do today.
We started off with pullups. I was only going to do pulldowns, but decided to do weighted pullups. My "theory" here is that even though this is heavier than body weight pullups, it will be less reps so hopefully lower volume will be easier on my elbow. I don't know how valid this is, but that's what I did. I was actually quite pleased with 3x7 with a 35#DB between my legs. I was doing sets of 8 when I was focusing on them, so this isn't too huge a drop off, especially given I haven't been focusing on pullups at all. Sarah was frustrated w/ her pullups today. She didn't get as many reps as she's used to getting. I think it's been that way for a couple WO's. I wish I could help her. I'm fairly good at adjusting my WO's for things that need improvement. I'm not as good at programming for another person. TOday was probably just a down day and not fully recovered form our last pull WO on Thursday, but I'd like to see her progressing the way I know she wants and expects to. We'll get there.
Bent over row felt heavy and I needed some body English. Last set at 135 with strict form felt good (and even light). We did a lot of volume today on pulldowns, seated rows and iso rows. On pulldowns and seated rows I really tried to pause at contraction for a good squeeze. It meant starting heavy and lightening the load the last set or two. Some really good rowing/pulling today.
Despit my elbow, I got 3 sets of standing DB curls in. These felt pretty good, which was surprising. We did weighted back extensions today. They felt easy at first. Then I bent over to pick up weights for rear delt flys and my lower back reminded me I hadn't done these in a while. Yowza. Kept these to 2 sets. Finished up the WO with an ab circuit. I was done. Time for sushi at our favorite restaurant - Dolce.
Nutrition:
I weighed 184.4 again this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 198 | 405 | 59 | 2,925 |
| Calories | 790 | 1618 | 531 | 2,939 | |
| Percent | 27% | 55% | 18% | ` |
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