(85#Inc)8,8,7,75x8,60x9,55x10
(88#SeatRow)3x10
(LegRaise)3x15
(50#ShldrPress)10,8,8
(205#PullDn)8,8,160x8
(220#Fly)10,10,8
(170#RevPullDn)3x10
(165#RevDecline)9,7,145x10
(Plank)3,2,1,1mins,30sec rest
84 + 14 w/u = 88mins
Sarah and I worked out after work tonight and did an upper WO. Some good incline, but I'd really like to build back up to at least 3x8 w/ 85#DB's. Thought I'd have a chance tonight with my last WO on Sat, so plenty of rest. Don't know if that'll happen on the cut though. We supersetted seated rows with leg raises. Gym was hot and really humid tonight. Was sweating like a pig already. I had OHP written in next, but swapped out for iso shoulder press on the hammer strength machine given the volume on incline.
Heavy pulldowns were good, but the back-off set was too heavy. Wanted 10-12 reps there. Fly's were good and I bumped the weight on reverse grip pulldowns. Reverse grip decline was decent. We skipped the beach work tonight. I was beat from the heat. Instead we finished up w/ some planks of 3minutes, 2m, 1m, 1m each w/ 30 seconds rest. Real good WO. I'd like to get OHP back more prominently into the WO's and I think I'll have to start doing them as the main pressing movement every other upper WO or so for it to be effective.
Nutrition:
I weighed 181.6 this morning. Would've been lower, but went a little crazy late last night w/ sushi and then bowls (and more bowls) of froyo and cereal.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 231 | 197 | 21 | 1,902 |
| Calories | 925 | 789 | 189 | 1,904 | |
| Percent | 49% | 41% | 10% | ` |
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