Wed 2/19 - Upper

Tue 2/18 - Rest day
I weighed 185.2. Time to trim down a tad.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	219	347	30	2,506
	Calories	876	1389	269	2,534
	Percent	35%	55%	11%	`

Wed 2/19 - Upper
Workout: LA Fitness
(85#Inc)7,7,7,6,70x9
(65#SeatRow)4x9
(LegRaise)4x12
(115#OPH)3x7
(145#PullDn)4x10
(10#T-twist)4x12
(185#DecCGBP)10,7
(80#OHTri)2x10
(35#Curls)3x12
(10#RDelt)3x10
(30#Rope)3x12
(Crunch)12,8,8
93 min + 12 w/u = 105mins

Sarah and I went to the gym after work for an upper WO. Incline was good, but I really wanted 4x7 reps. I didn't even attempt the 7th rep on last set. Last set w/ 70#'s was killer. None of these sets were "easy" tonight.  Good work though. I bumped up the weight on seated rows and thought maybe I'd have to cheat a bit, but form was solid and got good reps. We supersetted leg raises with these. We're going to start working abs into the WO earlier so we aren't always spent when doing them.

OHP was next and I almost wanted to skip it...because it's hard. It's especially hard after already doing a bunch of incline pressing. 115#'s was the right weight and good work. Sarah started off heavier than I thought she'd be able to handle for tonight and did great; worked hard. Pulldowns were next supersetted with torture twists. I bumped the weight on pulldowns and still got really good reps. My back just seems to respond, grow and get stronger faster than chest. I should mirror volume and reps for chest that I've been doing for back. I think I do significantly more volume, but with "lighter" loads than for chest. Maybe that would work better than always trying to push the numbers up on chest and sacrificing volume.  That might be easier on my shoulder too?

I was tempted to skip close grip bench because of my shoulder, but decided to do a heavy set or two. First set was great. R shoulder bothered though. I shouldn't have done a 2nd set, but I'm a glutton for punishment. R shoulder really sore after 2nd set. I switched to 2 sets of overhead tri extensions w/ 80#'s and got 2x10. Never close to those numbers before. Sarah did 4 sets of CGBP. The WO called for bench next, but since my shoulder was already really hurting, I decided to try chest fly's. I grabbed DB's and started first rep. Dropped the DB's. Grabbed lighter DB's and tried again. Not happening. I did 3 sets of curls while Sarah did 3 sets of bench.

Finished up the WO with rope pushdowns, rear delts and some crunches. Glad my shoulder was able to hold up for incline and OHP. It's not good for much else right now. It needs rest.

Nutrition:
I weighed 183.8 this morning. Ate just below maintenance yesterday and probably about the same today. No hard cut yet. Going to just reduce a bit and see how that goes before I do something drastic like RFL.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	234	343	29	2,541
	Calories	936	1373	262	2,571
	Percent	36%	53%	10%	`