Workout: LA Fitness
(80#Inc)10,9,8,7 (34/35)
(65#Inc)9,8 (17/20)
(LyingLegRaise)30/4x9
(55#DBShldr)9,6,50x7 (22/30) - 55#DB's too heavy after incline
(155#Decline)11,9,8 (28/30)
(35#IncFly)2x10
(63#RopeExt)11,9,8 (28/30)
(25#PallofPress)3x10/10
(43#Rope)3x12
(20#LDelt)3x12
70 + 10 w/u = 80 mins
Incline focus today, and I learned my lesson from last WO..don't go to failure on the first set. Great reps. Pushed each set just short of failure and had grinders on the last 2 sets, but kept form. 34 reps, 1 shy of goal of 35. Better than last two WO's where I got 32 and 31, and that's all I want to see is progress. I was going to skip the steep incline, but did them anyway and they felt good. Same reps as last WO. Lying leg raises were very good and I did a lot more reps than last WO. Quickly running into an issue here where these take a LONG time because the number of reps, even when using myo-reps. I may have to try to find a way to weight them. Perhaps a DB between my feet, but I would risk dropping it on my face which wouldn't be pleasant.
I stuck with 55#DB's for shoulder press. That's what I did last WO, but I also did them before incline. Great reps first set, but it was too heavy to maintain, so I dropped weight for the 3rd set. Still struggled there. Will stick with 50#DB's for now when these are after incline. I bumped the weight on decline and got 3 good sets. Incline fly's felt heavy, but good. Good weight. Really work pretty hard with these.
Finished up with core/tri/delt work. Paloff presses are making a noticeable difference just after a couple weeks. Even though I'm trying to put on weight, my abs are tight and my obliques and seratus are noticibly more pronounced. Awesome WO. Very pleased.
Nutrition:
I weighed 174.8 this morning. A bit too much of a drop from yesterday. I don't think I ate enough.
No comments:
Post a Comment