Workout: Condo Gym
(65#Inc)15,14,12
(165#VbarPull)3x10
(65#ShldrPress)10,10,9
(145#SeatRow)2x10
(200#StandingCableRow)3x15
(LegRaise)3x15
(55#Rope)3x12
(40#IncFly)11,10,30x12
(35#Delt)2x12
(35#Curl)10,8
(30#FacePull)3x15
73 + 11 = 84 mins
Moved into the condo in Charlotte, NC yesterday. The condo complex has a gym, and it’s actually pretty decent. The DB’s jump from 50 to 65 pounds and that’s as heavy as they get, so it’s not ideal but will work temporarily. They have some decent machines as well and a cable station that can be used for a bunch of movements. It was nice to get a WO in with Sarah before she heads back to NOVA in the afternoon. We’ll spend the day wondering around downtown Charlotte before her flight.
Started with incline and pulldown superset. Incline was AMRAP (as many reps as possible) with the weight for 3 sets. Pulldowns were good. The machine isn’t great, but got the job done. Next we used a shoulder press machine and superseded with seated rows. The seated row machine is the same as the pulldown, just a different attachment location. These were a bit awkward so we just did 2 sets of these. Since the seated rows weren’t great, we did 3 sets standing cable rows. These were good and we superseded them with lying leg raises. Hadn’t done leg raises in a while and I was surprised how good/easy they felt. Must be because I’ve been doing some heavy ab work that hits lower abs well.
Next we superseded incline cable fly’s with triceps pushdowns. Then I did some delt raises and curls. Finished up with some face pulls. This was a really good WO considering a few of the gym limitations. Glad to have this in the complex where I’ll be living for a little while.
Nutrition:
I weighed 174.0 this morning. Pretty good from a weight perspective.
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