(Pullups)11,11,13
(135#IsoRow)3x10 1-arm
(IsoRow)115x10,90x12,12 2-arm, short rests
(35#Crunch)3x15
(65#Inc)2x10 paused partials
(175#VbarPull)3x10
(100#LegCurl)3x15
(70#EZBarCurl)2x10
(70#UprightRow)2x10
(58#HodgeRow)3x12
(30#HammerCurl)2x10
(130#RDeltFly)10,115x10,10
(Crunch)3x15
(65#PushDn)2x12
78 mins + 5 w/u = 83 mins
Pull day today over lunch and I was going to warm up with a few pullups. But as I started they were feeling good/easy, so I just decided to do a set. I did 11. I figured I'd go ahead and start the WO with 3 sets of pullups. 2nd set I did 11 and 3rd set I did 13. First 2 sets didn't go near failure, 3rd set I had to work on the last rep, but could've done at least one more. Good work for what was going to be my warmup.
Next I did single arm iso rows for 3 sets supersetted with crunches on the back extension machine. Then I did 3 more sets with both arms. Reduced the weight a bit and kept rests short. I wanted to get just a bit of chest stimulation, so I did 2 sets of incline - reps were paused partials. Then I did v-bar pulldowns with leg curls. I was going to do SLDL for hamstrings, but back was already fairly hammered.
Next I did curl/upright row combo with the EZ bar. These are tough with no rest between exercises. Then I did Hodge rows with hammer curls. Finished up with some rear delt fly's, body weight crunches and 2 sets of triceps pushdowns. WO got kind of long and I was ready to finally eat first meal of the day.
Nutrition:
I weighed 174.4 this morning. Starting to feel pretty lean and definitely closing in on single digit BF%, if not already there.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 250 | 213 | 27 | 2,100 |
| Calories | 1000 | 850 | 244 | 2,094 | |
| Percent | 48% | 41% | 12% | ` |
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