Workout: LA Fitness
(80#Inc)11,10,7,8,65x8 (36/35) Great!
(115#SeatRow)3x12
(10#Crunch)3x10/10
(DBShldr)60x8,55x6,45x9,9 - First time w/ 60#DB's.
(160#PullDn)3x8
(40#IncFly)2x10
(RopeExt)73x8,65x9,9
(50#FacePull)3x10
(50#Rope)12,10
54 + 11 w/u = 65 mins
This was my 6th workout of the week and they've all been hard/heavy WO's, so I wasn't sure what to expect this morning. On incline, I was thinking about just doing 4x8 and get some decent pressing. Warmups felt good and first set I just decided to push for as many reps as possible and got 11 and felt good. 2nd set I got 10 but had to grind a bit for last rep. 3rd set I should've taken a tad more rest and dropped to 7 reps. Still on pace to match my best reps and then got 8 on the last set. Awesome, and beat rep goal from last WO. Added a back-off set w/ 65#'s that got real heavy, real fast.
I used the chest supported seated row machine again. It's great and I can really feel the contraction in my back. Supersetted with crunches. Since incline was so good, I bumped the weight up on DB shoulder press to 60#'s for the first time. First set was good, but knew I needed to drop for the 2nd set. Dropped weight and still lost reps. Dropped again and got 2 more real good sets. Pulldowns felt heavy for this light a weight (160#s) and I guess it's just because I haven't been focusing on this movement at all.
Incline fly's were good. Finished off the WO w/ some triceps and delt work. Great WO! Getting stronger for sure.
Nutrition:
I weighed 178.8 this morning.
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