(185#BOR)4x8
(225#RDL)4x8 Bumped weight on RDL - great superset
(LegPress)6PLx15,8PLx3x12
(190#PullDn)3x8
(Crunch)3x12
(150#RevPull)3x10
(Plank)3x90 First time in months
(75#BBCurl)10,10,8
(10#RDelt)3x10
(73#SeatRow)10,10,58#x10
63 mins + 5 w/u = 68 mins
Sarah and I hit the gym after work. Started w/ favorite superset again of BOR/RDL, but we both bumped the weight up on RDL. Really had to work the last couple reps of both BOR and RDL on every set. Followed it up w/ leg press. I bumped the weight to 8 plates tonight and REALLY worked for the last couple of reps on the last 2 sets. Going to feel these tomorrow.
Pulldowns were good, but wondering if I should lighten the load a tad when done after rowing/RDL. We did 3 sets overhand wide grip and 3 underhand grip narrow(er) grip. Supersetted with crunches and planks (90 seconds each). Hadn't done planks in a few months and they felt really good. Need to incorporate these more often. Curls were good and I got the # of reps I wanted. Last time 85#'s was a tad too heavy. Supersetted rear delt fly's. Finished up with seated rows and had to lighte the load quite a bit. Back was fried. Awesome WO. We fit a lot of work into just over an hour.
Nutrition:
I weighed 186.0 this morning. Lost some of the water from Sunday.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 268 | 396 | 30 | 2,894 |
| Calories | 1072 | 1584 | 272 | 2,928 | |
| Percent | 37% | 54% | 9% | ` |
No comments:
Post a Comment