(Pullups)17,12,11
(145#SeatRow)3x9+90x10
(15#CrunchTwist)4x15
(Plank)4x75
(190#VbarPull)3x8+160x10
(80#DBRow)2x10
(30#IncCurl)8
(35#RBulldozer)12,30x12,12
(50#FacePull)3x12
(58#HodgeRow)12,10
72 mins + 10 w/u = 82 mins
Today was supposed to be a push day, but my LEFT shoulder hasn't felt right since Thursday's WO. I started warmups on incline and it was painful and just didn't feel right. My normal inclination is to just push through it, but today I decided we should just stop. So, we switched it to a pull day.
Started with body weight pullups. Controlled reps. Felt good. Then we moved to seated rows supersetted with ab work (Crunch-twists right to planks). Then we did v-bar pulldowns. 3 heavy sets and a back off set. Next were DB rows supersetted with incline curls. DB rows were done with one arm supported on the DB rack, rather than how I normally do them (one knee and support arm on a bench). I liked these better. I went light on the curls because that's what aggravated my shoulder. Did 8 reps, felt pain and stopped. Finished up with rear delt bulldozers and face pulls with a wide grip pulldown bar. Good WO.
PM Cardio:
Rode 10-12 miles on the bike in the evening on the W&OD Trail.
Nutrition:
I weighed 169.0 this morning. Big calorie burn today. Tried to make up some of the calories, but did so late in the day with a ton of carbs (I'd alredy hit protein requirements). Going to be bloated in the morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 249 | 462 | 68 | 3,441 |
| Calories | 995 | 1848 | 614 | 3,457 | |
| Percent | 29% | 53% | 18% | ` |
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