I haven't been updating my WO's in a while because I've been busy and just haven't made time for it. I caught up today. Following are the WO's I did over the last 3 weeks. In that time, I've also hiked 9 days, including a 5-day, 53 mile backpacking trip on the Appalachian Trail. My right shoulder has really been bothering me, so the last 5 WO's I've been focusing on DB shoulder press and giving incline a bit of a rest. I'm still doing a little bit of incline, but it's no longer my main pressing movement until I can get my shoulder issue straightened out.
My weight has been good, as I've been very active. It's hovered in the mid-to-low 170's.
Workouts:
(55#DBShldr)3x8,(115#IsoRow)3x8,(70#IsoShldr)3x10,(160#PullDn)3x8,(73#RopeExt)10,63x11,10,(Crunch)4x15,(10#Rdelt)2x10,(60#PCurl)2x10,(20#LDelt)2x10
(65#DBShldr)5,5,4,60x5,5,(PullDn)190x8,8,8,205x8,8,(70#IsoInc)3x8,(175#SeatRow)3x8,(80#Skulls)10,8,8,(30#PCurl)2x10,(45#RDelt)2x10,(30#SideInc)2x10,(Crunch)4x15,(10#LDelt)2x10
(45#DBShldr)3x10,(175#PullDn)3x10,(30#SideInc)3x10,(150#RopeExt)10,9,130x10,(RevCrunch)3x12,(130#RDFly)12,12,10,(T-Twist)3x12,(25#PCurl)2x10,(Plank)2x60/30/30
(155#BOR)4x8,(20#Crunch)4x10,(180#VBarPull)3x8,(60#PCurl)2x8,(35#RDelt)2x8,(80#DBRow)2x8
(60#DBShldr)4x5,(70#IsoShldr)3x8,(115#RDFly)3x10,(30#SideInc)2x10,((70#OHTri)2x10
(60#DBShldr)6,6,5,5,4+40x10,(180#PullDn)5x8,(70#IsoInc)3x8,(175#SeatRow)3x8,(130#RopeExt)12,10,(55#PCurl)2x10,(40#RDelt)3x10,(RevCrunch)15,13,12
(80#IsoInc)8,8,8,6,(180#SeatRow)4x8,(70#IsoShldr)3x8,(160#Pulldn)3x9,(Crunch),(RopeExt),(SideInc),(RDelt),(Crunch)
(90#IsoInc)8,8,7,6+55x7,(175#SeatRow)4x10,(130#Shldr)3x10,(165#PullDn),(Skulls),(PreacherCurl),(RevCrunch),(RDelt)
(Pullups)3x11,(85#IsoInc)3x8,(50#DBShldr)3x8,(90#DBRow)3x8,(120#RopeExt)3x10,(RevCrunch)3x12
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