Workout: Work Gym
(145#SmOHP)3x7,95x13
(188#VbarPull)10,10,9,150x10
(75#Inc)2x9
(75#DBRow)2x12
(50#UprightRow)2x10
(30#IncCurl)2x10
(78#PushDn)12,10
(30#Crunch)3x15
(RDelt)3x12
53 + 7 w/u = 60 mins
Started the WO with seated OHP in the Smith machine. 145 felt heavy today, but got 3 good sets and one back off set. I did the back off set because I really thought I'd get at least 3x8 with 145#'s. Supersetted these with pulldowns, also with 1 backoff set. I had to work really hard on the heavy pulldown sets to get 10 reps. The back off set I kept controlled and squeezed at contraction. Next I supersetted 2 sets incline with 2 sets DB rows. Incline felt heavy today.
Next I did upright rows (bumped up the weith again) supersetted with incline curls. Upright rows felt heavy for the first time doing these. Really had to work at this weight. Incline curls felt really heavy, despite being a light weight. Biceps were fried already from rows. Finished up the WO with pushdowns, crunches and band rear delt work. Caught a glimpse of my back in the mirror when heading to the shower. My back, especially after a WO, is looking pretty big and really defined. Much better than my chest.
Nutrition:
I weighed 175.0 this morning. Down from 186.6 on Sunday. Diets do work, despite what some people tell you. :-)
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