Workout: LA Fitness
(UhBOR)135x10,185x6,6,6,135x16
(205#VbarPull)3x9+160x10,11
(10#Crunch)15/15,10/10,10/10
(95#DBRow)3x10 - Weight bump
(100#SeatRow)3x10 - New machine - liked it a lot
(150#PullDn)2x8
(35#IncCurl)10/10,9/9,8/8
(UprightRow)90x8,80x10,10
(FacePull)58x10,50x10,10,43x10
(100#RdeltFly)12,10,9
75 mins + 5 w/u = 80 mins
Left glute still bad, so I gave deadlifts a break. BOR were good and were v-bar pulldowns. Form begins to break on pulldowns with this weight later in sets so I added the 2 sets of ligther work to get a real good squeeze at contraction. I supersetted pulldowns with crunches. No pallof press today because that also puts a lot of stress on my glutes.
I bumped the weight on DB rows again today. These were a lot of work. Used straps today to help hold the DB's. I supersetted chest supported seated rows and pulldowns. The seated rows were on a machine I haven't used before and I really liked it. I'll definitely do these again because they felt good, and it's gives my lower back a breack (unlike BOR's). My back was fried because even these light pulldowns got really heavy, really fast.
I supersetted incline curls + pinwheel curls with upright rows. I bumped the weight up on upright rows, and it bothered my shoulders, so I dropped weight back down. I finished up with a lot of rear delt/upper back work with 4 sets of face pulls and rear delt fly's. Very good back/pull WO.
Nutrition:
I weighed 174.8 this morning.
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