Sun 2/23 - Upper

Workout: LA Fitness
(75#Inc)10,10,10,8 Very good
(185#BOR)2x8
(150#PullDn)4x8
(70#Bench)3x10
(35#IncFly)2x12
(65#SeatRow)4x10
(LegRaise)4x15
(85#OHTri)10,8,8,8 Great
(40#Curl)10,8,8
(20#LatDelt)3x8
(30#Rope)15/+5,5,5,5
(T-Twist)15,12,12
(90#Crunch)3x10
(10#RDelt)3x12
(70#HighRow)3x10
97 min + 10 w/u = 107 mins

Sarah and I went to they gym in the AM for a standard upper WO. I went lighter on incline today and tried to keep reps at parallel. I'm hoping this is going to help let my shoulder recover a bit w/o having to take complete rest. These felt good and looking at my log now, I believe these were higher reps with 75#'s than I've gotten before. We did 2 heavy sets of bent over row and I miscalculated the weight for Sarah and she started too heavy. I bumped the weight on pulldowns and got good reps. Next up was bench. Sarah did barbell and I decided to try DB and see how the shoulder felt. Surprisingly, it didn't feel too bad so I did 3 sets. Chest was feeling good, so we did 2 sets of incline fly's.

Seated rows were ok. I noticed today that after focusing on wide grip pulldowns and seated rows, my mid back is showing progress. That's exactly the intent of the form/movement change, so I'm glad it's working. We supersetted w/ leg raises. Next sarah did decline close grip bench. I think this might be her favorite movement, and she's strong at it.  I skipped these because of my shoulder and did overhead tri extensions. I used a 85#DB which is heavier than I've ever gone and was surprised that I got as many reps as I did for 4 sets.

We finished up with some bi/delt/tri and ab accesssory work. When I was putting away my plates for rear delts I walked by the high-row pulldown machine and there was 70#'s worth of plates set up on it. I jumped on and did a set. Then another.  I hit the locker room to change, and because I'm an OCD idiot at times, when I came out I jumped back on the machine and did a 3rd set because I didn't want 2 in the log book. Sarah hit a couple sets of leg press while I was doing this nonsense.

This was quietly a really good WO looking back on it, though it was quite the opposite of my short-intense WO on Friday. I bumped the weight on a couple things and am happy with my pressing and that it wasn't too terribly bad on my shoudler.  I think a few extra days off because of the day of sharing and another un-planned day off really helped. If only I can remember that this week.  It wasn't really a "fun" WO. Sarah and I didn't have the normal fun, joking, keeping it light conversations today, but that's alright. We drove out to Winchester and walked around downtown, ate sushi, mexican and sweet frog. Then I binged on a couple more bowls of FROYO when I got home late-night. I'm a pig :)

Nutrition:
I weighed 184.2 this morning. Ate a ton today and the scale won't be pretty tomorrow. So much for anything I lost this past week. The good news is I still seem to be making gains.