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Old 04-04-2013, 07:22 PM   #118
dossas
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Join Date: Sep 2012
Location: Canada
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Training Type: General Fitness
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Default Couple steps back...couple steps forward

So weighed in today @ 213.5 lbs (+1.5 lbs / -3.5 lbs total). Basically, lost a pound of the 2.5 lbs gained over the Easter weekend.

Not too concerned since the extra calories fueled some strong workouts. Though, I will need to tighten the calorie intake and tracking to reach my goals.

Last two days of w/o's were cardio, active recovery, conditioning, and stretching.

Today's w/o: Upper Body

W/up circuits:

k-bell swings 35lbs x 25,25>push ups bw x 10,10>inv. rows bw x 10,10.
Band work: pull a parts x 10,10 > int/ext rotations x 10/10, 10/10.

Alternating sets of BB Bench and Rear Delt Rows

BBB: 100x8, 150x5, 200x3, 235x6,4,3,3,3,3, 185x8, 150x10, 100x15
(couldn't hit my rep goals on the first three sets, so added sets of triples)

RDRows: 100 x 8,8,8,10,10,10,10,10,10,10,10,10

I always want more work on my back...

Cable rows 150 x 8,8,8

DB Rows (left/right) 80 x 10/8, 10/8, 8/6
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