Workout: LA Fitness
(125#IsoRow)4x10,65x15
(PullDn)190x8,180x10,8,165x8
(35#Crunch)4x10
(80#RDL)3x8
(80#EZBarCurl)10,70x11
(80#UprightRow)10,70x11
(140#IsoRow)4x12
(130#RDeltFly)10,9,115x10
(58#Hodge)3x10
(25#Inc/HCurl)18/10
85 mins + 5 w/u = 90 mins
Pull day today. We started with 2-arm iso rows. 4 sets and then a drop set immediately after 4th set. Then we did pulldowns paired with crunches. When doing pulldowns today, we both really tried to initiate the movement through the back/lats by engaging them before the pull. This works the back MUCH better than when initiating the movement through the arms. To give pulling a break, we did RDL's. Weight wasn't heavy, but grip in my left hand was an issue. Could only get 8 reps before grip forced me to stop. Continuing problems with my left elbow/forearm.
Then we did 2 sets of EZ-bar curls supersetted right to upright rows with the same bar. These were tough with no break at all between exercises. Dropped weight on 2nd superset. Then we went back to pulling and did 4 more sets of iso-rows, but this time did them 1-arm at a time. We got some videos of the rows. Then we supersetted 3 sets of rear delt fly's with hodge rows. Finished up with 1 set of my favorite incline/hammer curl superset/combo.
Great WO with a ton of pulling.
Nutrition:
I weighed 180.0 this morning. Lots of eating this weekend. Didn't really intend for it to be a 2-day refeed, but pretty sure I was over maintenance both days.
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