(75#DBInc)10,10,9,60x10,11
(185#SmBOR)3x10
(115#SmOHP)12,10,8
(163#PullDn)2x8
(90#Fly)3x10
(150#RevPullDn)2x10
(25#Crunch)15,15,12,12
(75#OHTri)13,12
(40#Curl)2x10
(38#FacePull)2x10
57 + 10 w/u = 67mins
Crazy busy at work the last couple of days, but was able to get to the gym today over lunch for a good WO. Incline was good. Would've gone heavier w/ the usual 85#DB's but work gym only goes up to 75#'s. Still good work w/ paused reps. Increased the angle of the incline and did 2 more sets w/ 60#'s. The only barbell at work is the Smith machine, so I did BOR in there. These actually felt GREAT! Heavy enough to really work, but controlled enough that I wasn't cheating the weight up at all. Could really feel it in my back.
OHP was also in the Smith. Felt pretty good, but forced a couple of last reps and tweaked my R shoulder a touch. Pulldowns were good. Fly's weren't great. I just didn't like the movement of this fly machine. I tried to do them with cables, but that really bothered my R shoulder, which has been feeling pretty good of late. Did some good weighted crunches and finished up with a bit of bi/tri/RDelt work. Very nice WO.
Nutrition:
I weighed 175.4 this morning. Weight was a little higher than expected, but probably because I only slept for 2.5 hours and was up at 3:30am so still some water in my system.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 231 | 210 | 20 | 1,937 |
| Calories | 924 | 840 | 179 | 1,943 | |
| Percent | 48% | 43% | 9% | ` |
No comments:
Post a Comment