Monday Workout - Keep my eye on the prize
So I had my BF% tested this weekend and it came in at 18%. I was blown away. In November, I was at 10.5%. I’ve been training hard but I have let up a bit on the cardio (but not completely) and slip a few more cheat meals but still was working to eat clean. I gained some weight, going from 10.5%BF/196lbs to 18%BF/205lbs. This just doesn’t seem correct but denial won’t get me where I need to be. So, my motivation problem is solved. I am determined to get back down to 10% and I clearly see how easy it is for me to add bf. Now I realize that my primary focus should be to get and stay lean. Bulking will have to be secondary for my body type. So here is my workout today - I left the gym with no gas in the tank!
Monday 3/30 Gym Time: 1hr 45min
Chest/Tris/Cardio
DB Bench Press:
80lb x 12, 120lb x 7, 110lb x 8, 100lb x 10, 90lb x 10
Precor Pec Dec:
210lb x 12, 230lb x 12, 250lb x 10, 250lb x 8
Incline DB Press: On the last 3 sets I kept my arms wide at the top
80lb x 10, 90lb x 7, 75lb x 10w, 65lb x 12w, 55lb x 15w
Rope Press Down: I held the peak contraction for 2-5sec per rep on the last set - burn baby burn!
100lb x 10, 100lb x 10, 60lb x 8
Overhead Rope Extension: I held the peak contraction for 2-5se per rep on the last set
80lb x 10, 80lb x 10, 50lb x 10
1-Arm Lateral Fly on the Cable Cross:
25 x 15rep, 35 x 15rep, 45 x 15 rep
Dual Cable Cross Decline Fly/Press:
40 x 12rep, 40 x 12rep, 40 x 12rep
PWO Cardio:
40 min Cybex, R=100, Avg HBPM 120-140
