Workout: Golds
(75#Inc)14,9,9
(Pullups)3x12
(65#IsoInc)8,55x10
(160#SeatRow)2x10
(70#IsoShldr)10,8,45x10
(160#VbarPull)2x10
(65#TriExt)10,10,58x12
(30#Crunch)12,10,BWx12
(35#Curl)12,10
(35#HCurl)10
(35#RDelt)2x10
(20#SideInc)2x10
(25#LDelt)2x12
(30#FacePull)2x10
(20#FrontRaise)2x10
72 mins
Started with DB incline and was shocked with first set of 14 reps. I’m still working on only going to parallel with these, which I found more difficult the first couple of WO’s. I’m either getting the hang of it, or making some good adaptations and maybe a little strength gains. I did 3 sets of pull-ups while warming up on incline. Next I did iso incline supersetted with seated rows. After DB incline, I had to lighten iso incline after the first set. Then I supersetted iso shoulder press with vbar pulldowns. I was surprised to get 10 reps on shoulder press first set. Very good. This was the meat of my WO.
Then I did a bunch of accessory work. I’m not going to bother with the detail, other than that I did triceps extensions with a straight bar instead of a rope today and I liked it. Plenty of other delt and arm work. Very nice WO. Pleased.
Nutrition:
I weighed 173.6 this morning. Feeling meh. Not lean, not chubby. Been in this in-between spot for a while. On the positive side, I’m really only a couple weeks away of a serious cut from being pretty lean. Weekends have just kept me in a perpetual stall.
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