Workout: LA Fitness
(85#Inc)9,9,7,70x8,50x12,10
(88#SeatRow)3x9
(190#Fly)3x10
(190#PullDn)2x8,150x10,10
(135#RevDecline)12,10
(80#OHTri)8,75x11
(35#DBCurl)2x12
(25#Rope)2x12
(25#Crunch)15,12,10
(20#LDelt)2x10
(15#RDelt)2x10
65 min + 6 w/u = 71 mins
Got back from the retreat around noon and went straight to the gym. I was afraid if I went home, I'd delay, relax, and most likely nap. Only got about 6 hours of sleep comined all weekend. I wasn't expecting much from the WO, but I ended up eating a lot Saturday and wanted to get a couple heavy sets in. I'm also not going to be able to work out on Monday, so I didn't want a 5-day gap.
Anyway, first set of incline was really good and I did 9 reps. 1 more than usual. 2nd set I got 9 again. Wow! Plan was only to do 2 heavy sets, but I was feeling good so I did a 3rd set and got 7. Might've been able to get 8, but didn't want to fail. I worked really hard for the 9th on the 2nd set. Droped to 70 and did some long paused reps. Then raised the angle of the incline and did 2 sets w/ 50's with long pauses. This felt AWESOME. Great work.
Nothing really stands out from the rest of the WO other than maybe increasing the weight on fly's by quite a bit. Still getting the hang of reverse grip decline. Great work overall. Very pleased to get such a good WO on such little sleep.
Nutrition:
Didn't weigh myself all weekend. Ate a lot of crap (cookies, candies, etc.) on Saturday, but was pretty good Friday and Sunday... so far, but I smell some more FROYO in my near future :)
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