Sun 9/27 - Upper

Workout: LA Fitness
(80#Inc)8,7,70x8,7,60x8,45x10
(Pullups)12,12,10,8
(SeatRow)80x10,73x10,65x10,10
(35#DecCrunch)10,10,8,BWx12
(90#Skulls)10,6,70x10,10
(30#IncCurl)10,8
(35#RDelt)2x10,30x10
(95#DBRow)2x10
(10#RDelt)2x10

68 + 12 = 80

Incline warmup felt good, so I did 2 sets w/ 80#DB's and it felt good. I haven't gone that heavy due to my shoulder in a couple of weeks, so I was pleased with those first 2 sets. Then I dropped to 70#'s for 2 sets of paused reps. Dropped again to 60#'s for paused reps followed by a drop set to 45#'s long paused reps. Way more volume than I've done the last month. Very good work. I supersetted incline with body weight pullups. Next I supersetted seated rows with decline crunches. I wanted paused reps on rows, so I dropped the weight to keep reps at 10.

Next I supersetted 4 sets skull crushers with 2 sets of incline curls and 3 sets of rear delt work. Finished up with heavy DB rows and light rear delt fly's. Really good WO.

Nutrition:
I weighed 169.8 this morning. Feeling good. Made chicken souvlaki's tonight for dinner at Sarah's parents. Ate a lot and then had ice cream late night.