Workout: Work Gym
(55#SealRow)4x10
(75#Inc)3x8
(175#VbarPull)3x8
(100#Fly)2x12
(75#DBRow)2x10
(95#Skulls)10,9,9
(100#Crunch)3x10
(58#Rope)2x10
(Crunch)2x10
(40#Curl)2x8
77 + 3 w/u = 80 mins
Started with seal rows while warming up on incline - 4 good work sets. Then I supersetted incline and vbar pulldowns. Incline reps were ALL long paused reps. I could've done more reps, but want to be able to try to go heavy this weekend. I couldn't have touches these sets/reps with long pauses 2 weeks ago. Pulldowns were ok. Fly's supersetted with DB rows were ok.
I bumped skull crushers up to 95#'s today and was thoroughly surprised I got 10,9,9. Even to the point that I wanted to weigh the bar to see how accurate the weight was. Very good work. I supersetted these with weighted rope crunches. Hadn't done these in a long time. Didn't like them much. Finished up the WO with some rope pushdowns, crunches and heavy curls. I haven't curled with 40# DB's in, well, maybe ever. I'd have to look back over my logs, and it doesn't matter that much. What matters is that all my lifts are going up. I'm getting stronger, feeling fuller and not getting fat. Gotta love it. WO was on the long side because Brian and I were talking about job situation at Sprint, hiking together this weekend, etc.
Nutrition:
I weighed 172.8 this morning.
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