Walked 41 minutes fasted this morning before work.
Workout: LA Fitness
(85#DBInc)8,8,7
(185#BOR)3x8
(190#PullDn)3x8
(25#Crunch)3x15
(6PlLegPress)3x12
(175#Decline)9,8
(80#SeatRow)2x10
(45#IsoShldr)12,10
(LegRaise)2x20
(35#DBCurl)12,10
(Tri)2x10
(60#LegCurl)2x10
(175#Fly)12,10
78 mins + 12 w/u + 21 c/d = 111 mins
Sarah and I worked out after work tonight. Goal of these WO's is to do whatever we can to keep weights up and hold onto reps. Maintained on incline even though I needed a touch on the last rep of 3rd set. We did BOR today instead of RDL and it felt good. Pulldowns got hard on 3rd set again. Supersetted with decline crunches, but used a 25# plate tonight. Leg press felt a little heavier than last WO.
I bumped weight up on decline tonight, mainly because it was just easier because the weights Sarah was using (less plates to take on/off). Only did 2 sets, but felt ok with this weight. R shoulder had enough by end of 2nd set. Doing a 3rd would've been a bad move. Seated rows felt easier than I thought. I assumed they'd feel heavier since we did BOR earlier. We supersetted shoulder press with lying leg raises. I didn't go real heavy on shoulder press because my R shoulder was starting to bother me. I hope it holds up. Leg raises were good, but they're too time consuming to do during this WO.
We supersetted bi's/tri's. For tri's I did a set of 80# overhead tri extensions and a set of overhead rope extensions. Finished up the WO with some leg curls since we swapped out RDL's and 2 sets on the peck deck. Cooled down on the dreadmill for 20 minutes. This felt like an eternity.
Nutrition:
I weighed 178.4 again this morning. Cravings not too bad yet. Good nutrition day. Only carbs besides some spinach today was a cup of FF Fage yogurt (9g) pre-WO and beef jerky that had 6g for 2oz.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 258 | 29 | 17 | 1,306 |
| Calories | 1034 | 116 | 155 | 1,305 | |
| Percent | 79% | 9% | 12% | ` |
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