Workout: LA Fitness
(90#DBInc)7,6,6,6 Awesome!
(70#DBInc)9,9
(50#OHP)4x8
(165#Dec)8,8
(45#IncFly)3x8
(85#OHTri)8,4,70x8 wow, felt SUPER heavy
(Crunch/KneeC)20,15,15
(160#PeckDeck)3x12
(65#RopeExt)3x10
(10#LDelt)3x15
(30#Rope)4x10
85 mins + 12 w/u = 97 mins
Sarah and I worked out together this am. When I was writing out the WO for today, I initially thought it was time for a lighter pressing day, but realized I'd only done 1 push WO this week (been doing 3 most weeks), so I wrote down 3 heavy sets of 85#'s w/ 2 back-off sets. A couple WO's ago I wished I'd given 90#DB's a shot, so I decided today if I was feeling OK during warmups that I'd give them a try. I thought maybe I'd get 2-3 sets of 5 reps and then back off. Warmups felt OK, nothing great but first set w/ 90#'s I did 7 reps without too much strain. So I figured I'd try to get 3 sets and assumed I'd drop off to 5 or 6 reps. I got 6 on the next two and was still feeling like I had a decent amount left so I did a 4th set and got 6. Then did 2 really good back-off sets. Really happy with this and a big PR. Glad I gave the heaver weight a shot because as soon as I start cutting I wouldn't have a good shot at it.
We did shoulder press on the plate loaded iso machine again. These are good if we sit up vertical. The normal position of the machine is lying back slightly, is tough on my shoulders and is really more of an incline. These hit the shoulders really well and are a little less strain than barbell OHP. Good work. Sarah and I tried decline. She did 2 sets w/ the barbell. I did one set and it bother my shoulder so I did my 2nd set w/ DB's. These felt pretty good, but it's just too much of a pain to get heavy DB's into place on the decline and it might turn into a cluster if I asked Sarah to try to hand me heavy DB's :)
Next I did incline fly's supersetted w/ overhead tri extensions. Sarah did leg press. She doesn't really need so much chest volume at this point, and fly's bother her shoulder. Fly's felt really heavy (I was using 50's recently), as did triceps extensions. 85#'s turned out to be too heavy and even when I dropped weight I didn't get as many reps as I wanted. My chest and tri's were just fried from the heavy incline. Then we did ab work, which I liked. Sarah, not so much.
Chest fly's were good. Liking this movement for some extra volume to make up for the fact that I can't flat bench press because of my shoulder. Finished up with some triceps and delt work. Sarah mixed in some extra crunches to show the decline ab bench who was boss :)
Awesome WO and another PR! Really pleased with progress here.
Nutrition:
I weighed 185.0 this morning.
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