(75#Inc)2x8P (long paused reps)
(165#VBarPull)2x8
(60#Inc)10P (long paused reps)
(75#DBRow)3x10
(45#DBShldr)2x10
(80#Skulls)10,9
(30#IncCurl)2x12
(Plank)4x1min
(50#RDeltFly)2x10
(38#FacePull)2x11
44 + 9 w/u = 53 mins
Not a lot of time for a WO, but wanted to get a good quick one in. Volume and effort was about exactly what I wanted. 2 sets of incline. Long pauses on every rep. Supersetted with vbar pulldowns, focusing on keeping shoulders retracted at bottom of the pull. Increased angle of incline and planned on 2 sets, but after 1 paused set, I felt like that was enough. I'm hoping to recover fully for heavy WO's this weekend. So I moved to shoulder press for 2 sets and combined those two movements with 3 sets of DB rows.
Then I did 2 sets of skull crushers and 2 sets of incline curls combined with 4 sets of 60 second planks. Finished up with rear delt fly's and face pulls for some rear delt work. Nice WO in a fairly short amount of time.
Cardio:
Went for a 50 minute walk with Sarah in the evening.
Nutrition:
I weighed 172.0 this morning. Feeling good. Trying to eat more whole foods, more fat, less cereal (and other refined carbs). My stomach is slow to adjust to it.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 229 | 315 | 62 | 2,712 |
| Calories | 918 | 1259 | 560 | 2,737 | |
| Percent | 34% | 46% | 20% | ` |
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