Wed 8/16 - Pull

Workout: Golds
(180#PullDn)3x8+120x10
(Abs)3x10
(120#SeatRow)3x8
(Crunch)3x12
(25#BackExt)3x10
(BandPull)3x15
(60#EZCurl)12/4,4,4,3

36 + 4 = 40 mins

Another quick WO over lunch.  Pull day today. Feeling a bit worn out today. I don’t think I’m doing a very good job on sub-maximal run-up. I think I’ve gone too heavy, too hard, too frequent. These WO’s should really be fairly comfortable before transition to really pushing things in another week.  So, today I decided to try to take it a bit easier. Also, my left elbow is already getting tender from pull-ups, so I stayed away from them today. That didn’t keep me from going too heavy on pulldowns though. Doh! I supersetted with a new ab exercise today. Not sure what to call it. Lay flat on back with arms & legs stretched out length-wise. Then raise leg and torso/arms toward each other, hold for a second and back down. That’s a rep. These are freaking hard. 3x10 went in the log, but I think it was really 10,10,8, plus 2 attempts :)

Next was seated rows. Started at 140#’s.  Too heavy after going too heavy on pulldowns. Clusterfuck. 120#’s felt better for next 2 sets. Supersetted with crunches.  Then I did back extensions with band pulls for rear delts. I started with face pulls, but that moment just generally sucks for me. Also aggravates my left elbow.  Finished up with a myo-rep set of curls.

I’d planned to start this WO with deadlifts. During warmup I realized that my hamstrings are still too tight from Sunday’s WO to do them. Plus, they were really bothering my left knee.  Every time I start doing any leg work, my knees start acting up.  Maybe I should just quit trying.

Anyway, decent WO. Made the mistake of continuing to go too heavy. I need to up my calories a bit and keep intensity and volume in check next week before trying a 6-week hard push.

Nutrition/Weight:
I weighed 169.6 this morning.  Good.