Saturday, September 13, 2014

Fri 9/12 - Upper (sub-max runup)

Fri 9/12
Worout: LA Fitness
(70#Inc)3x10
(155#UHBOR)3x8
(50#IsoShldr)12/4x4
(175#V-barPull)12/4x4
(LegRaise)30/3x6
(50#IsoInc)15/3x5
(10#Crunch)20/4x5
(205#Fly)12/3x4
(65#BBCurl)15/3x5
(58#RopeExt)15/4x4
(50#FacePull)12/3x4
(15#LDelt)15/3x5
53 + 8 w/u = 61 mins

Started sub-max runup after a deload WO and a few (much needed) days off this week. I supersetted incline and underhand BOR's. Inc was good. Paused the last rep or 2 on each set. I started BOR with 135 and it felt really light. Stopped and bumped up to 155#'s. It got heavy. Good work on this superset. I did these for straight sets and did the rest of the WO w/ myo-reps.

Pulldowns felt heavy. Gotta do heavy straight sets here soon to see where I stand. Iso Shoulder and iso incline were good. Liking the iso incline as an extra pressing movement for more chest volume. Chest was pretty well worked by fly's. Finished with some bi/tri/delt work. Also did leg raises and crunches. Both were "meh", even though I did more reps on leg raises than normal. Just wasn't "feeling" my abs work like in some WO's.

Nutrition:
I weighed 172.4 again this morning.

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