Workout: LA Fitness
(185#UhBOR)4x6+135x15 - Weight bump
(205#VbarPull)9,8,8+160x10,10 - Heavy, good back-off sets
(90#DBRow)3x10 - Weight bump
(30#PallofPress)3x10 - Weight bump
(150#PullDn)3x10
(Crunch)15/15,12/12,10/10
(80#UprightRow)3x10 - Added reps
(65#BBCurl)3x8+45x20 - Wow, heavy!
(RDeltFly)115x12,10,100x10
(SeatRow)73x8,58x10,50x10 - Done
77 mins + 5 w/u = 82 mins
My L glute has still been bothering me, so I didn't deadlift today. I'll see how it feels and maybe try this weekend. I bumped the weight on BOR's and was happy with 4x6. Dropped and did a max rep set really strict form. Good rowing. V-bar pulldowns got heavy real quick. I did 3 heavy sets and 2 back-off sets. I bumped the weight on DB rows and supersetted with Pallof Presses, which I also bumped the weight on. Pallof presses were REALLy hard.
Next I did pulldowns, supersetted with crunches. Abs were absolutely on fire. Doing these after heavy Pallof's were hard, and really good. I did upright rows again today and got more reps than last WO. I supersetted with what I thought was going to be light barbell curls. I thought I'd get sets of at least 10-12. Nope. Only got sets of 8. My bi's were worn out from all the pulling. After 3 sets of curls, I dropped to just the bar and did as many reps as possible (AMRAP), and got 20. Bi's were on fire. Finished up with rear delt fly's and seated rows. My back was completely done. Had to drop weight on each set of seated rows. Last set I paused on contraction and relt a big pump in my back.
Despite not being able to do DL's, this was an awesome WO! Pushed weight and reps everywhere I could. Hard work. I'm spent.
Nutrition:
I weighed 174.6 this morning. Lighter than I thought I'd be and lighter than I wanted to be. Will try to up the calories today.
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