Fri 3/8 - Upper

Thu 3/7 - Rest
I weighed 184.0 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	233	395	29	2,763
	Calories	934	1580	262	2,776
	Percent	34%	57%	9%	`

Fri 3/8 - Upper
Workout: LA Fitness
(135#OHP)3x5
(180#PullDn)3x8,120x10
(70#Inc)10,10,8,7,7
(88#SeatRow)3x7,65x8,8
(LegRaise)3x15
(45#IncFly)10,10,8,8
(85#OHTri)10,8,7
(40#Curl)2x10
(10#RDelt)3x10
(100#Crunch)3x10
83 min + 10 w/u = 93 mins

Went to the gym with Sarah after work. I was really fatigued from our WO on Wed. I was sore, but it was more just a really good fatigue from going heavy last WO. Felt great! So, today I was going to stay fairly heavy on pull movements, but lighten it up on incline to give my chest and shoulders a break. We started with OHP and I warmed up w/ a couple sets working up to 135 for 3x5. Hadn't done OHP in a couple weeks so this was great!  Heavy pulldowns were good. Worked hard and followed it up w/ a light set that I really squeezed and held at contraction. Great!

Next we did incline. I was going lighter today and was torn between 70 & 75 pound DB's. I knew I wanted 5 sets and didn't want to go to failure so I went w/ 70'. Good call. They got heavy, but felt great.  I went heavy on seated rows and followed up w/ 2 light sets where I held and squeezed at contraction again. Superetted these with leg raises. Feeling spent already.

Sarah did BB bench and I did 4 sets of incline fly's. These felt great tonight, and were easier on my shoulders than doing bench. I went a little lighter on OH tri's tonight becaue I wanted more volume and I can't get that w/ 90# DB's yet.  Finished off the WO w/ some beach work and called it a night.

Nutrition:
I weighed 183.0 this morning. Was really looking forward to some Sushi from Dolce after the WO. We called from the gym to order ahead. Phone was disconnected. Stopped by the restaurant and newspapers are up in the windows. NOOOOO! The BEST sushi place in town is closed. Really sad.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	214	444	74	3,289
	Calories	857	1776	666	3,299
	Percent	26%	54%	20%	`