Workout: LA Fitness
(Deadlift)225x3,275x3,325x5,225x15
(165#UhBOR)10,10,9,9+135x13 (38/35)
(205#VbarPull)9,9,8,8+145x10 (34/35)
(Crunch)15/15,10/10,10/10
(85#DBRow)3x10
(80#UprightRow)3x8
(150#Pulldn)3x10
(85#BBCurl)8,7
(IncCurl)35x9+9,30x10+10
(50#FacePull)2x10
(RDeltFly)115x10,100x10,9
85 mins + 6 w/u = 91 mins
My L glute has been really bothering me since last heavy DL WO. I was hoping to get 1 top-end set at 345-355, but the real heavy stuff wasn't going to happen because of my glute. I was tempted to give it a go, but glad I didn't. I could've done some real damage I think. So, I did a heavy-ish set of 5, then dropped to 225#'s and repped out 15. Went right to bent over row and got more reps than last WO, and beat rep goal of 35 with 38 reps. Then I dropped weight and did a very strict form set. Felt great. Awesome pulling.
I bumped the weight on v-bar pulldowns and beat reps from last WO. Dropped weight for a 5th controlled set just like w/ BOR. I supersetted crunches here today. I added 2 exercises. DB rows, which were really good and upright rows. The upright rows bothered my R shoulder like they always have, but I didn't push too hard here.
I did wide grip pulldowns on the lighter side, but they got heavy real quick. Back done at this point. I supersetted barbell curls with these. Finished up with incline curls + pinwheel curls, facepulls and rear delt flys. Despite not being able to move up on DL, this was a fantastic WO. Pushed weight and reps as much as possible. Very pleased. Now time to eat :)
Nutrition:
I weighed 175.2 this morning. I had to eat a bunch of calories late at night. I was way too low for the day because I just got busy and didn't have time to eat.
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