(85#DBInc)8,8,7 V. good
(70#DBInc)9,9,8 Hard work
(95#OHP)8,7,7 (seated)
(45#IncFly)3x8
(85#OHTri)8,5,75x8 tri's dead
(160#PeckDeck)3x10 R shoulder pain
(10#RDelt)3x12
(65#RopeExt)3x10
(DecCrunch)25,15,15
(30#Rope)2x10
52 mins + 12 w/u = 64 mins
Started w/ incline. Things felt heavy warming up w/ sets of 45#s,55,65,75, but then first working set didn't feel bad so I did 8 reps. Got 8 reps on 2nd set and thought I had a good shot at 3x8. Nope. Really had to work to get the 7th rep on 3rd set up. Dropped weight and wanted to get 3x10. Nope. Really controlled the weights for these lighter sets, but they were a hell of a lot of work. I probably should've dropped to 65#DB's after the first set here. Great pressing work. Pleased I beat plan.
I had decline written in next and wanted to do 2 "light" sets. Goal today was to get a lot of chest volume and after the heavy incline, weight isn't super important. Decline bench was taken, so then decided to do do OHP. Nope, all racks taken. Iso shoulder press also taken. So, we did seated OHP. I used 95#'s and it was heavy. Partially due to all the incline, partially because it's just a lot harder then standing OHP. Don't care for these and how my shoulders felt. Next was inclne fly's and I added a 3rd set for volume because we couldn't do decline.
OH tri's were a bear. First set I only got 8. Then with a fairly short rest I only got 5. Fudge! Dropped to 75 and figured I'd get 10-12. Got 8. Damn. Tri's were cooked from pressing I guess. Hit the peck deck for 3 sets and my right shoulder was on fire. I should've stopped after 1 or 2. Today my shoulder hurt on the top outside. This felt like muscular pain rather than join/tendon stuff. Either way, it hurt. Supersetted with rear delts.
Finished up with some more triceps work and some crunches on the decline bench. I did 25 reps on the first set and was thinking about holding a 10-25# plate to make it harder. Turns out that wasn't necessary. 2nd and 3rd set on short rests were surprisingly hard. Liked these and will do them again. GOod WO. Happy with incline tonight.
Nutrition:
I weighed 184.8 this morning. Still stuck in the "wheel spinning" zone. I don't think I'm consistently eating enough to grow, but not eating a large enough deficit to lose appreciable weight. Going to have to make a decision soon. It's hard because I'm still progressing, just slowly.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 248 | 386 | 34 | 2,823 |
| Calories | 993 | 1544 | 302 | 2,839 | |
| Percent | 35% | 54% | 11% | ` |
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