Workout: LA Fitness
(85#Inc)9,8,8,7 (32/32)+65x10
(140#SeatRow)4x10
(60#DBShldr)7,6,6,45x11,10
(175#VbarPull)3x10,145x12
(40#IncFly)2x10
(115#RDeltFly)10,10,100x10
(Dips)13,12
(RopeExt)65x9,58x12,12
(15#DecCrunch)20,15,15
(20#LDelt)3x10
(40#DBCurl)9,8
(10#RDelt)2x10
76 + 12 w/u = 88 mins
Not a lot of sleep the last couple of days so I wasn't sure how much energy I'd have this morning for this WO. I decided to superset opposing movements for the first 4 big ones. Incline went well. Same reps as last WO. Supersetted with seated rows which I bumped the weight on and they felt good. Supersetting these increased the rest a bit between sets of incline, but I was doing heavy rows during that time so I don't know how much that helped. After 4 heavy incline sets, I increased the angel and did one backoff set that felt great! Real controlled.
Next I supersetted shoulder press with v-bar pulldowns. I lost reps on shoulder press, but I think that was at least in part due to the steep incline set where I worked hard because that hits the shoulders a lot more than flatter incline. 3 heavy shoulder sets and 2 backoff sets that were great. I went a little lighter on pulldowns because I wanted to focus on my back doing the work and squeezing hard. They were still hard and I did one backoff set. Pleased with both of these. Next I did 2 sets of incline fly's that were good.
I supersetted rear delt fly's with dips. Last WO I did sets of dips at 20,15,15. Today I did 2 sets of 13,12. Triceps already worked from a lot of pressing. I had to work real hard on both sets of dips. Great tri work. I finished the WO with some core, tri, bi and delt work. Really good WO.
Nutrition:
I weighed 178.2 this morning.
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