(85#Inc)8,7,6,80x8,70x9P
(95#SeatRow)9,9,88x10,9
(40#Crunch)14,12,12
(70#IsoShldr)10,8,8
(PullDn)180x8,165x8,8
(IncFly)25x15,30x12
(30#Inc/HCurl)10/10,8/8
(73#RopeExt)12,10,9
(DecCrunch)3x15
(30#Bulldozer)2x12
(65#Rope)2x12
(20#RDelt)2x10
86 + 12 w/u = 98 mins
Upper WO today. Worked out fasted but for 15grams BCAA's. I had 3 fairly good sets of incline w/ 85#DB's. I got 9 reps on first set the last WO, but then dropped off to 6 reps. Today was more consistent and a really good back-off set of paused reps with 70#DB's. We supersetted incline with seated rows. For a quick break we did weighted crunches, reversed on the back raise machine. I bumped the weight up on these crunches. They really work my lower abs hard. Next we supersetted shoulder press with pulldowns.
Then we moved on to incline fly's supersetted with my favorite bicep combo, incline curls directly to hammer curls (both for AMRAP). Next up was rope extensions paired with body weight decline crunches. BW crunches were plenty hard after weighted crunches. We finished up with bulldozer lateral raises, rope pushdowns and some rear delt work.
This WO got long. It was at the end of first week of intermittent fasting, and done fasted, so we took some extra rest here and there. Fairly pleased with the WO
Nutrition:
I weighed 173.8 this morning. Took Gregg and Sarah for sushi a little while after the WO. I had about 8 or 9 rolls for over 2,000 calories in that one meal. Kept things under control after this big first meal.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 225 | 474 | 82 | 3,538 |
| Calories | 900 | 1895 | 736 | 3,531 | |
| Percent | 25% | 54% | 21% | ` |
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