(DBInc)85x8,8,8,65x10
(155#BOR)2x10
(InvertRow)2x12
(250#Fly)11,10
(Crunch)15/15,12/12
(220#RevPullDn)2x8
(100#Crunch)2x8
(145#PullDn)2x10
(80#OHTri)2x12
(30#IncCurl)11+11,10+10
(50#FacePull)2x10
(35#Rope)2x15
61 + 14 w/u = 75mins
My shoulder has felt pretty good lately, but this morning during w/u it was really bothering me. All the standalone incline benches were taken, so I warmed up on the barbell incline bench. Just the bar and then a set with 95#'s. Really light, but shoulder didn't like it at all. Went to DB's and started my w/u over with 45#DB's and was in a lot of pain. Moved to 55#'s and still painful. Did some more band and rope stretching. I was going to scrap the upper WO and just do a pull day, but got through incline and was really pleased with getting 85's for 3x8. I just did 1 drop set to keep volume manageable and because I'm cutting so not going to make any gains anyway this week.
I did BOR w/ reverse grip and followed it with inverted rows in the smith. These were both great. Fly's were good. Kept it to 2 sets because of shoulder. Pulldowns were good as were heavy cable crunches. OH tri extensions were good. I don't know if I've recently been able to get 2x12 on these. I normally fall off a rep or two after the first set. What started out as a disaster turned into a great WO! Glad I didn't throw in the towel because WO schedule gets tricky the rest of the week and weekend.
Nutrition:
I weighed 176.0 this morning, down from 180.8. Wringing some water out of the system for sure. Another cut day, somewhat RFL style but with a few more carbs than true RFL.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 226 | 82 | 29 | 1,499 |
| Calories | 902 | 326 | 257 | 1,486 | |
| Percent | 61% | 22% | 17% | ` |
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