Workout: LA Fitness
(80#Inc)10,9,9,8,65x10
(160#SeatRow)10,10,8
(10#Crunch)12,12,10
(60#IsoShldr)12,10,9
(175#PullDn)10,10,8
(30#IncFly)2x10
(65#RopeExt)13,10
(10#RDelt)2x12
59 + 8 w/u = 67 mins
Happy New Year WO! Went to bed at 2:30am after a great evening. Woke up at 5:30, at the gym at 8AM. Needed to get WO in w/ Sarah right when the gym opened today because we were also running the Resolution Race 5k (me) and 10k (Sarah). Incline was GREAT today. Finally made some real progress back. Got more reps on every set today and reps were controlled and felt good. Shoulder wasn't too bad and I wasn't getting that sticking point half way up on my right side. I bumped the weight up on seated rows and got good reps. Supersetted rows with crunches. I went with 60# iso-shoulder press again as last WO, but this WO I'd done some real hard pressing before this. Last WO I just did incline fly's before. I expected to get less reps, but didn't. Very pleased with these.
I bumped the weight on pulldowns and they were good. I supersetted them with 2 sets of incline fly's. Only 2 sets because they bothered my R elbow. Finished up with some tri and rear delt work. AWESOME WO and what a great way to start the new year. Then off to the race.
Nutrition:
I weighed 177.4 this morning.
5K Race:
Ran 27:33 for 5k. Knees a little sore, but not too terribly bad. Hope they hold up skiing tomorrow.
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