Workout: LA Fitness
(90#DBInc)6,5,85x7,70x10,10
(145#Squat)3x8
(RDL)225x10,275x8
(115#OHP)2x6
(PullDn)190x10,205x8,160x10,10
(155#RevDecline)8,6
(88#SeatRow)8,8,73x10
(205#Fly)15,10
(40#Curl)10,8
(25#Crunch)2x15
(65#RopeExt)2x12
(30#FacePull)3x10
90min + 10 w/u = 100minutes
Power WO today where we tried to push the weights where possible and since it was full body, only did 2-3 sets per exercise except for incline. Incline was tough w/ 5 sets and starting with 90's. I don't know if I should've gone w/ 90's, but they felt OK. Would've liked 2x6/7, but I'll take it. Some really good pressing. 70's were w/ long pauses. Squats were paused and got hard. RDL felt easy with 225, so I did one "heavy" set. I struggled with OHP today.
Pulldowns were extremely good. 190x8 has felt really heavy lately and I got 10 reps today, then bumped up to 205 (which DID feel heavy). Then 2 sets of reverse grip. Bumped up the weight on decline, and it felt heavy, but didn't bother my shoulder much, which is a good sign. Fly's felt light on first set and I still got 10 reps on 2nd set even with fairly short rest. Finished up with bi/tri/abs. Did face pulls again as last exercise and like these a lot. Nice change up from rear delt fly's.
Overall a good WO. Back-to-back full body WO's are taking a toll today (Monday) though. I'm feeling pretty beat up.
Nutrition:
I weighed 182.0 this morning. Refeed started well and got a bit out of control late night.
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