Workout: LA Fitness
(85#DBInc)8,8,8*,75x8,60x10,10
(BOR)185x8,135x12,155x10,10
(60#ShldrPress)10,8,8
(205#PullDn)2x8
(235#Fly)10,8,220x9
(185#RevPullDn)2x10
(165#RevDec)9,7
(PushDn)2x12
(40#Curl)2x12
BREAK to take kids home
(Crunch)15,12,12
(65#RopeExt)12,10,10
(30#FacePull)3x10
(43#CableCurl)3x15
(115#RDelt)2x12
(115#IsoRow)4x10
(15#CableCurl)2x12
80 + 35(after break) + 12 w/u = 130mins
2nd Consecutive upper WO, today a heavier day after refeed yesterday. Incline was good, but didn't quite get 3x8 w/ 85#DB's. Needed an assist on last rep. Wanted to do BOR today instead of seated row. 185 felt heavy, 135 too light, 155 just right for today. Felt really good. Bumped up weight on shoulder press. Bumped up weight on fly's and got good reps. Interesting how incline press stagnates (or I've lost a touch during cut), but I keep progressing with fly's/peck deck. Decline was good. I had to get the kids home and was running out of time so just hit 2 quick sets of bi/tri to finish WO.
After dropping the kids, I was heading right by the gym, so stopped back in w/ intent to just do some core work and rear delts. Ended up doing quite a bit more than that. Iso rows on the hammer strength machine felt great. Haven't done these in a while, mainly because the plate swapping with Sarah is kind of a pain. I did a mix of one arm at a time and both arms. Hammered the bi's with cable curls.
Nutrition:
I weighed 179.8 this morning after refeed yesterday. Will try to keep it in check today. This has been my weekly downfall.
No comments:
Post a Comment