Worout: LA Fitness
(80#Inc)4x8
(55#Inc)12,11
(165#UhBOR)4x8
(190#VbarPull)4x8
(15#Crunch)4x15
(45#DBShlderPress)12,12,10
(InvertRow)17/3x5
(60#IsoInc)10,8
(58#RopeExt)12,10,10
(35#DBCurl)2x10
(58#FacePull)10,9
(205#Fly)13/3x4
64 + 11 w/u = 75 mins
I noted this WO as "Upper (heavy)" because I'll be doing another upper WO on Sunday and will probably use 80-90% of today's weights. Working my way back up in weights after a reset/deload. I've been progressing nicely on incline, starting back at 65#DB's. I got 4x8 w/ 80's today, but I rested for probably 5 minutes before the final set because I got caught up in work email. That last set was tough and I don't know if I would've gotten 8 had I used standard rest of 2.5-3minutes. I'll stick at this weight until 4x8 is more manageable w/ consistent rests. I supersetted incline w/ BOR's. 165#'s was a good weight here. Not ready to bump this further quite yet, but close. I added 2 steeper incline sets that were paused. Very good first series.
V-bar pulldowns were good. Could've gone a little heavier. Next WO. Supersetted crunches here. DB shoulder press was good (more reps than last 2 WO's), but it did bother my R shoulder a bit. I think I should focus on barbell OHP anyway and see how that feels on my shoulder. Inverted rows were good. I bumped up the weight on iso incline again today. For whatever reason, I didn't feel great chest activation like normal. Felt more triceps. Next I did some tri/bi/delt work and finished up with some fly's. Very good WO and slowly getting back to where I was.
Nutrition:
I weighed 173.0 this morning. Weight has been dropping this week down from ~178. Going to increase cals today and try to hit around 3,000-3,200. I've been in the ~2,500 range all week.
No comments:
Post a Comment