(75#DBInc)3x10,60x10,11
(50#IsoShldr)10,9,8
(10#Crunch)15/15,12/12,10/10
(250#Fly)12,10
(35#IncFly)2x10
(145#Decline)10,8,8
(80#OHTri)9,7,70x9
(30#Rope)3x12
(15#LDelt)3x12
60 mins + 10 w/u = 70 mins
Solo this morning and since I want to work out F/Sa/Su I decided I'd do a push/pull/FB. So today was a push day and it was nice to focus on pushing and less overall variety of movements for a change up. I didn't go realy heavy on incline, but some good pressing. I supersetted hammer strength shoulder press and crunches. I've been doing crunches lately w/ on leg bent, one straight and it seems to help me focus on lower abs a bit more. I do a number of reps w/ 1 leg bent, then switch legs and try the same # of reps on the other side. Today I did them w/ a 10# disk on my chest. The superset gave my shoulders a break between pressing sets, which I needed.
Peck deck (fly's) and incline fly's were good. I did reverse grip decline with Cliff and then was able to help him with some tri exercises. Got a lot less reps on decline with this weight than normal. OH DB tri's felt super heavy after all the pressing and right after close grip decline. Finished up with some rope pushdowns and lateral delts (not a push movement, but whatever). Great WO.
Nutrition:
I weighed 172.4 this morning. It's going to be a refeed weekend. Hope I can keep it somewhat in check. Went out for Thai with Sarah and friends for dinner. Something must be wrong with me - I didn't want Sweet Frog for dessert tonight. ????
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 215 | 334 | 48 | 2,632 |
| Calories | 860 | 1335 | 429 | 2,624 | |
| Percent | 33% | 51% | 16% | ` |
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