Workout: LA Fitness
(80#Inc)10,8,8,7,55x13P Shoulder not great
(80#SeatRow)10,10,10,8 Big weight bump. Good
(RevCrunch)18,14,13,12
(60#IsoShldr)10,10,9 Weight bump. Very good.
(75#BBCurl)3x10
(160#PullDn)3x8
(10#Crunch)3x12
(73#RopeExt)10,9,9
(115#RDelt)12,9,8
(50#Rope)2x10
66 + 10 w/u = 76 mins
Drove home from Chesapeake with Sarah and we decided to hit the gym. Incline went OK. R shoulder progressively worse through sets. My R peck is starting to look noticeably (to me) different than my left. Not good. The back-off set was good. We supersetted seated rows and reverse crunches. I bumped up the weight on rows a lot today. Almost wussed out on the 4th set and dropped the weight, but stuck with it. Good work on this superset.
Next we supersetted shoulder press with curls. I bumped the shoulder weight by 10#'s. Real good work. The rows worked my back hard, so I didn't go heavy on pulldowns and still only got 8 reps/set. Supersetted with some lackluster crunches. 4 sets of reverse crunches had already done them in. Finished up with some rear delt and triceps work. Rope extensions were really good. Pushed these hard and didn't have much left for rope pushdowns.
Good WO. Hadn't eaten much all day, so we went out for sushi after the WO and made up for it. :)
Nutrition:
I don't know what I weighed this morning. Got home from the trip and weighed 186.0, but that's light because of not eating much all day until post WO.
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