(Inc)85x7,6,80x8,7,65x10 Good
(95#SeatRow)8,8,88x10,10
(40#DecCrunch)10,10,8,BWx10
(70#IsoShldr)3x9
(190#PullDn)3x8,65x10
(80#OHTri)11,9
(80#EZCurl)3x10
(65#Rope)12,10
(HodgePull)65x8,58x8,50x10
(10#RDelt)2x14
90 + 10 w/u = 100 mins
Warmups felt good and for some reason I decided I wanted to start with 85#DB's for incline. Did 2 heavy sets for decent reps, then 2 sets at 80#'s and a back-off set w/ 65#'s. Great work. 85#DB's actually didn't feel too heavy. It'll take a WO or two to get used to them, but happy with first time at this weight in quite a while. Supersetted with seated rows, 2 at 95#'s and 2 at 88#'s. We did decline crunches for a short break before next superset. 3 good weighted sets and 1 body weight set.
Next we supersetted shoulder press with pulldowns. Both were good. I bumped the weight on pulldowns and they felt good. 3 heavy sets of pulldowns and a back-off set. Sarah took some video. I took my shirt off briefly (a no-no in the gym) so I could see my back working on the pulldowns. I have to admit, it's looking pretty good. You can see the video by clicking HERE
Next we did 3 sets EZ bar curls and two heavy sets DB overhead triceps extensions. Then we did some rope pushdowns for a little more triceps volume. We finished up with Hodge pulldowns and rear delts. I had a hard time getting the weight right on the Hodge's. Very pleased with this WO.
Nutrition:
I weighed 176.2 this morning. Feeling lean. I was supposed to eat at maintenance this week, but I've actually ended up in a fairly large calorie deficit. My weight isn't lower because I've been eating quite a lot of carbs, but my activity level has just been really high this week.
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