Workout: Golds
(80#Inc)10,8,7,7
(65#Inc)8,8,60x8
(IncCableFly)20x10,18x10,15x10,10
(60#Crunch)3x10
(45#IsoShldr)3x12
(8#LDelt)3x10
(80#Skulls)10,10,8
(Crunch)3x12
(Rope)65x10,50x10,10
78 + 12 = 90 mins
Went to Golds this morning for a push day. Tomorrow will be pull. Started with incline after last WO I decided I'd better stick with 80#DB's. Really pleased with these 4 sets, especially the first set of 10. Then I raised the angle of the incline and did 3 more sets. These felt easy at first but each set got heavy quickly after about 4-5 reps. Next I did incline cable fly's supersetted with heavy crunches. As usual, I had to progressively drop the weight on fly's to keep reps. This was the heaviest I've gone on crunches, and they felt heavy.
Next I did hammer strength plate loaded shoulder press, supersetted with cable lateral raises. Killer delt superset. Then I did 3 sets skull crushers with body weight crunches. Happy with skull crushers even though they weren't real heavy. Finished up with some rope pushdowns; one heavier set followed quickly by two drop sets. Really good WO. Very happy with top-end incline strength given fairly large deficit this week.
Nutrition:
I weighed 171.6 this morning. Weight is coming along nicely. Refeed day today.
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