Fri 3/28 - Rest
Nutrition:
I weighed 187 this morning
Sat 3/29 - Legs & Back
Workout: LA Fitness
(185#BOR/RDL)4x8
(6PlLegPress)4x12
(150#PullDn)3x10
(Crunch)3x10
(145#RevPull)3x10
(Plank)3x90
(40#LegExt)2x10
(55#LegCurl)2x12
(65#BBCurl)3x10
(65#SeatRow)2x10,50#2x10
(30#Curl)2x10
(15#RDelt)4x10
(15#CableCurl)3x12
90 mins + 5 w/u = 95 mins
Sarah and I went to the gym this morning for the first of a couple de-load WO's. I went heavy on BOR, but set most everything else at 80% of normal working weight. Still a very good workout, and not "easy" by any stretch. Deload for push day will be more critical because that's where I really need some recover. Sarah does too I think. Anyway, BOR/RDL was really good. I did 4 sets. Sarah slept in a tad and got to the gym after I'd already started so she got 3 sets.
Leg press was good and 6 plates was plenty for today. Legs still need longer time to recover. Pulldowns felt good and controlled with lighter weight, but still got heavy by the 3rd set of each. We did wide grip and close underhand grip pulldowns, supersetted with crunches and planks. I didn't have it written into the WO, but we added in a couple sets of leg extensions and leg curls.
Then we did barbell curls. Moved on to seated rows and I thought 65#'s (80% of normal weight) would be plenty light. It wasn't. Did 2 sets and dropped weight for 2 more. We did some DB curls and then did cable curls...the mother of all "look at me and my guns douche" exercise. They felt good, but I only feel comfortable doing them early morning when the gym isn't very crowded. Supersetted rear delt fly's with curls.
Good WO. Will try to take it easy tomorrow w/ 80% presses and try not to go to failure w/ the lighter weights.
Nutrition:
I weighed 184.8 this morning. Surprised I was this low after being 187 yesterday. Picked the kids up and went to iHop for pancakes. Unfortunately, the sugar free syrup is wreaking havoc on my digestive tract tonight.
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