(155#BOR)UH3x10,OH2x10,185x10
(205#RevPullDn)3x8,160x8 Great Drop Set
(65#SeatRow)3x10
(BBCurl)95x6,6,85x8
(145#PullDn)2x10
(30#IncCurl)10+10,10+10,8+8
(50#FacePull)3x10
(10#RDelt)3x12
58 mins + 6 w/u = 64 mins
Pull day today. I did 6 sets of bent over rows. 3 underhand grip, then 3 overhand. Last OH set I bumped weight to 185. I should've done the heavy set first. I always do OH grip pulldowns first, so today I switched it up and did underhand/reverse grip first. I did 3 heavy sets and then a drop set. For the drop set I only came part way down, just setting and engaging my shoulders and back, taking arms out of the movement. These felt great. Seated rows were good and I supersetted them with heavy barbell curls. 95#'s felt really heavy today and I had to drop weight the last set.
I did 2 sets of overhand grip pulldowns. I started with 160 (light for me normally) and it felt heavy. Dropped weight and did some really good controlled reps. Still felt heavy by the end of each set. Back was WORKED. Finished up the WO with some DB curls, face pulls and rear delt work. For curls, I did incline for as many as I can and then stand up and superset right away with pinwheel curls. Fries the bi's :) Great pull WO. The only way it would've been better is to have a few sets of heavy deadlift in there. Gotta bring that back. But had I done DL, I wouldn't have been able to get the volume I had today on other movements. R shoulder is still a mess. Really bothering me. And my neck is still really painful from yesterday's WO. Still can't move head to the right and/or down w/o serious pain at times. Feels like I pinched something.
Nutrition:
I weighed 176.2 this morning. Not cutting this week and trying to keep calories at maintenance or slightly above for a break from dieting. Not bulking, but just need to eat more normally for a week or so.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 237 | 366 | 21 | 2,594 |
| Calories | 947 | 1465 | 193 | 2,604 | |
| Percent | 36% | 56% | 7% | ` |
No comments:
Post a Comment