Tue 2/11 - Upper

Mon 2/10 - Rest
I weighed 184.4 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	210	390	43	2,780
	Calories	839	1558	386	2,784
	Percent	30%	56%	14%	`

Tue 2/11 - Upper
Workout: LA Fitness
(85#Inc)3x7+70x8
(135#PullDn)3x8
(70#Bench)10,9
(40#Fly)10
(58#SeatRow)4x10
(185#CGBP)8,7
(75#OHTri)10,10,8
(25#Rope)3x10
(10#RDelt)2x10
(10#LDelt)2x10
67 min + 10 w/u = 77mins

Sarah and I worked out after work. Started w/ incline and I did my heavy stuff as planned. 3x7 was all was getting tonight. I did add a lighter set for some volume (probably not necessary, honestly). Sarah bumped up to 35#DB's and got sets of 5, maybe 6 on the last set. Great job. I think she thought we were starting a deload week this week. I think she was happy when she realized we were staying heavy for a while longer. When pushed, she generally does better than she thinks she can.

Pulldowns were good tonight. Did them lying back a bit again.  Good article by Lyle helped reinforce some better form. I could really feel it in my mid-back, which is what I've been trying to hit hard lately. Next was bench. Sarah did barbell, I did DB's. I actually tried Sarah's weight to see how it felt, thinking I might just put 135#'s on and do some real easy controlled reps. I couldn't even do Sarah's weight w/o pain. Did 2 reps and racked the weight. Shoulder is fucked. I did 2 sets of DB's and a set of fly's. Sarah did 3 sets of bench after bumping the weight.

Seated rows were good for both of us. We both tried to pause at contraction. My mid-back was throbbing by the end of these. Next was decline close grip bench. I did 2 sets and then did overhead tri extensions because it bothered my shoulder quite a bit. OH tri's were really good.  Finished off the WO with some tri pushdowns and some delt work.

I was actually fairly pleased with this WO, despite the frustration w/ my right shoulder. I didn't want this WO to be real high volume. Wanted to keep it heavy though and accomplished both those things. Great back work tonight too. Sarah is still progressing and worked real hard tonight, especially on incline and bench.  Gotta rest my shoulder at some point. Pretty soon I'm not going to be able to do much pressing at all.

Nutrition:
I weighed 183.0 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	250	453	55	3,291
	Calories	1001	1811	496	3,308
	Percent	30%	55%	15%	`