Workout: Snap Fitness
(60#DBShldr)8,8,7,6,45x9
(180#SeatRow)4x8
(65#DBInc)3x10
(175#PullDn)3x10
(80#Skulls)11,9
(130#RopeExt)11
(Curls)35x11,60EZx10,Hx15
(20#Crunch)15,15,10,10
(70#FacePull)3x12
(160#Fly)13,10
(130#RDelt)15,10
(CaptChair)3x10
68 + 10 = 78 mins
Did a lot of eating while Joe was in town. Had some good meals out (Food Truck Friday, 7th street market, Cabo Fish Taco). Went to the gym in the AM after Joe left for a good WO with Sarah. Started with my normal warmup routine with leg raises in the Captains Chair. I like doing this lately to get some ab work in while warming up.
My R shoulder has been troubling me a bit more lately, so I started the WO today with shoulder press instead of incline to give it a bit of a break from heavier pressing. Did 4 good sets of shoulder press, plus a back-off set. Combo’d these with heavy seated rows. Then we did incline with pulldowns. Incline was good with real controlled reps. Even though this was lighter, still very good work I think.
Then we did 2 set skull crushers and a set of rope extensions with a combination of curls (incline curls, ez bar curls, hammer curls). Then we did 4 sets of crunches with a combination of face pulls, chest fly and rear delt fly’s.
Weight:
I weighed 176.4 this morning. Much lighter than I thought I’d be on Sunday and a long weekend.
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