3 mile walk in 45 mins. Miles were 15:00, 15:06, 14:44.Fitbit: 393 cals. Runkeeper: 322 cals.
Walked in new hiking boots again.
Workout: Work Gym
(185#BOR)3x10
(110#PowerClean)3x8
(175#VbarPull)3x8
(15#CrunchTwist)3x15
(Plank)3x1
(75#DBRow)2x10
(80#BBCurl)2x10
(35#RBulldozer)12,30x12,12
(50#FacePull)3x12
56 mins + 6 w/u = 62 mins
Started with bent over rows supersetted with power cleans. The barbells at the work gym only go up to 110#'s and I thought it was going to be too light to be effective. Boy, was I wrong. When supersetted with a heavy compound like BOR, these were brutal and getting 8 reps a set was hard work. Yikes. Next I did v-bar pulldowns supersetted with ab work. I kind of fell into the ab combo I did and really liked it. It was crunch twists about to failure, then roll right over into a plank. Abs were on fire. Very nice.
Then I supersetted DB rows with barbell curls. Curls bothered my left shoulder, which probalby means it was too heavy today and I should've stopped or switched to incline DB curls. Finished up with a rear delt superset of dynamic rear delt fly's (bulldozers), with face pulls. I did the face pulls using a wide grip pulldown bar. I tried them this way based on a tip I read. They felt good, especially supersetted with the heavy DB fly's. Really good WO.
Nutrition:
I weighed 168.8 this morning. Lowest weight of the year! Feeling lean. Going to eat a little more today, but also did cardio this morning so I'm going to have a fairly large calorie burn today. Also hit a little tennis w/ Sarah this evening.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 247 | 166 | 49 | 2,090 |
| Calories | 989 | 663 | 441 | 2,093 | |
| Percent | 47% | 32% | 21% | ` |
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