(75#Inc)2x8
(60#Inc)2x10
(175#VbarPull)3x10,138x10P
(DBShldr)50x6,45x10
(75#DBRow)2x10
(80#Skulls)9,8
(50#1ArmFly)2x10/10
(35#DecCrunch)2x15
(30#Delt)2x10
(63#PushDn)2x15
(Crunch)2x12
(30#Curl)2x12
(15#RDelt)2x10
60 + 6 w/u = 66 mins
Started with incline and vbar pulldown superset. My R shoulder is still wonky, and I guess might always be. 75#DB's were going up easy in my left arm, not so much on the right. So, I did 2x8, then increased the angle of incline and did 2 paused sets with 60#'s. Pulldowns were great and 3x10 is my best on this in a long time, possibly ever. Did a drop set of paused reps that felt great too. Next I supersetted shoulder press with DB rows. I picked the wrong weight on shoulder press and started my first set with 55#'s. Dropped to 50#DB's after a rep or two with the heavier weight and only got 6 reps. Dropped to 45#DB and got a good set of 10. DB rows were good and controlled.
Next I did skull crushers with 1-arm chest fly. The chest fly's felt really good, but kind of time consuming doing them 1-arm at a time. I'm going to stick to doing them this way though. Next I did decline crunches with delt fly's. Got more reps on crunches than last time and they felt good. Then I finished up with 2 supersets of pushdowns, body weight crunches, DB curls and rear delt fly's. Really good WO. Incline is going to be a problem with my shoulder, but feeling really good about the rest of my routine and body right now.
Nutrition:
I weighed 172.8 this morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 234 | 372 | 65 | 3,015 |
| Calories | 936 | 1487 | 586 | 3,009 | |
| Percent | 31% | 49% | 19% | ` |
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