(130#SeatRow)4x11
(CrunchTwist)4x12
(165#PullDn)4x10
(CaptChair)3x10
(80#SLDL)3x8
(80#EZBarCurl)3x10
(80#UprightRow)3x12
(75#DBRow)2x10
(Inc/HCurl)30x10/10,25x12/12
(15#RDelt)2x12
(30#FacePull)2x12
69 mins + 5 w/u = 74 mins
Started with seated row machine today. Hadn't used this machine in a while as I prefer the iso lateral plate loaded row machine. That just gets time consuming when Sarah and I have to change a bunch of plates. This machine is really good though. We supersetted with BW crunch twists. Abs were still tender from yesterday. Then we did pulldowns supersetted with leg raises in the capt chair. Did 2 sets wide grip, 2 sets v-bar close grip. Then we did DB SLDL supersetted with barbell curls. SLDL started off feeling really good, but grip in left hand became an issue. Curls were good.
Next we supersetted two sets of DB rows with 3 sets of upright rows. Upright rows fetl easier than normal with this weight. Next we supersetted incline/hammer curl combo with rear delt DB raises. Curls were good, but had to drop weight 2nd set, probably because worked hard with 3 sets BB curls. Finished the WO with some face pulls. Good pull WO.
We went kayaking on the Potomac in the afternoon. The current was really strong and had to paddle really hard at times to get through certain spots. Forearms were cramping fairly bad at times.
Nutrition:
I weighed 176.4 this morning. Very active day. Fitbit had me at 4,500+ calories burned. I think that's a bit high, but was at a deficit today for sure despite eating a lot in the evening.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 269 | 445 | 44 | 3,241 |
| Calories | 1075 | 1778 | 396 | 3,249 | |
| Percent | 33% | 55% | 12% | ` |
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