Hotel Gym
(GobletSquat)25x8,30x8,40x8,45x8,8,8
(DBBench)40x10,45x10,15,18
(DBRow)40x10,45x10,12,14
(DBRDL)45x10,12,14,18
(DBOHP)25x10,30x10,35x10,40x10,45x10 (single-arm)
(Plank)45,45,60,60
(HCurl)30x10,25x10,20x10 (short rest)
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. At a hotel in SLC, UT so I had to work with what was available. Mike Amato put together a DB workout for me. Started with goblet squats, 5,0,0 tempo. Knees have still been really cranky, but they felt better each progressive set. Because of the tempo, these take a while and holding the DB actually bothered my R shoulder a bit. It felt better when I tucked my elbows in tight. Next was DB bench, sets of 10 working up to an RPE9. Then DB rows supersetted with RDL's, both working up to 10 @RPE9. I don't really think RDL's were 9's, but they still got hard with high reps and short rests. Next was DB OHP, single-arm supersetted with planks. I've never done single arm presses, but I actually liked them ok after I got the hang of them. Finished up with some hammer curls, working down in weight on about 20 seconds rest. Solid hotel WO!
Nutrition/Weight:
I weighed 192.0 this morning.
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