Workout: LA Fitness
(185#BOR)4x8,135x12
(195#VbarPull)8,7,175x8,8,150x10
(135#IsoRow)2x10/10
(150#RevGripPull)2x10
(20#Rdelt)4x12
(35#IncCurl)2x10
(30#HCurl)2x10
(Crunch)3x15
(10#RDelt)2x10
(65#PushDn)15,12
(35#FacePull)3x10
71 + 12 w/u = 83 mins
Pull day today. Started with heavy BOR (not smith) for 4 sets and then a back off set. Really pleased I got 4x8 with 185#'s. Next I did heavy v-bar pulldowns for 5 sets. I hadn't done iso rows in a while, so I did 2 sets of 1-arm pulls. Very good. Followed that with 2 sets of revers grip pulldowns. That was really the meat of the WO. Lots of heavy rowing and pulling. Then I supersetted rear delt fly's with incline and hammer curls. Finished up with some ab, delt and a little triceps work. Excellent pull WO.
Nutrition:
I weighed 176.4 this morning.
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