Wed 3/5 - Upper

Tue 3/4 - Rest
I weighed 185.0 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	243	404	41	2,966
	Calories	974	1614	365	2,953
	Percent	33%	55%	12%	`

Wed 3/5 - Upper
Workout: LA Fitness
(85#Inc)7,7,6,6,5,4
(65#Inc)2x9
(Pulldown)180x9,190x6,6,160x8
(75#Bench)10,9
(45#IncFly)2x8
(SeatRow)88x7,7,7,65x10,10
(90#OHTri)8,7
(10#RDelt)2x10
65 min + 10 w/u = 75 mins

Went to the gym with Sarah after work. Earlier today I decided that since my weight dropped back down quite a bit the last 2 days, I wasn't going to cut all week. Therefore, tonight I wanted a good hard WO with lots of chest volume.  I planned to try to get 5x7 at 85#'s. Well, it wasn't very close to happening. I've gotten 4x7 several times and didn't come close to that tonight. I wish I could say that I did the reps I did tonight because I was keeping a rep in the tank on each set. That just ain't true. I struggled to get what I got! Even though I was a bit disappointed in the reps, I was pleased with the effort and volume. In hindsight, I probably should've tried 80#'s for 5x6-7.  Sarah had similar results. For some reason, neither of us had it tonight on incline. Bench was OK. I would've liked to do another set or two, but my R shoulder wasn't having it. Fly's were good.

I went much heavier than normal on rowing, and so glad I did. Felt great and back was pumped. I thought I'd have to cheat a LOT with these weights, but my form was actually still pretty good. Plan was basically to do 2-3 heavy sets and then 1-2 back-off sets. It was good to do this tonight. It made me realize that I really haven't pushed the weights very hard on rows (not like I do on incline anyway). Yet my back continues to progress faster than chest. What am I missing? I may just have to try higher volume on pressing. My shoulders aren't going to like that much.

Finished up with some quick heavy tri work and rear delts before we ran out of time.  Overall very pleased with this WO. No fluff. Just good heavy work. Nice!

Nutrition:
I weighed 184.0 this morning. After tonight's WO I'm trying to get enough cals in to recover.