- (Pullups/45#Mil/TortureTwist)4, Pullups (10,8,6,5)
- (135#CloseLat/25#Hcurl/Plank)3
- (20#LatRaise/20#Rdelt)4
- (200#LegPress/50#Shrug)3
- (90SeatRow/20#Curl)4
- (25#BackRaise)3
Back: 14
Shoulders: 15
Bi's: 7
Core: 7
Total: 43 Sets
Comments: Really good WO. A little bit of a lighter load. Pullups were decent and I bumped up military to 45#'s. Happy with that bump. First two sets of lateral raise and rear delts were 20#s and dropped to 15#s for the last 2 sets and they were still hard, but good form. Bumped up hammer curls to 25#s. Can tell bi's are getting bigger and stronger. I did the leg press/shrugs earlier in routine because some tool was on the seated row machine doing nothing good for himself. Should have seen him doing "tri push downs". I'm certainly not an expert, but some people just don't have a clue and are completely wasting their time in the gym. Do you try to help someone like that, or keep to yourself? Legs felt like jello after leg presses. This tells me I need to do them more (running isn't enough), and I'm likely going to be sore as hell tomorrow. A run will definitely be in question for tomorrow AM. Did lower back raises on one of those contraptions that holds your feet and supports you at the hips. You bend down to the floor and then back up to a straight body position. Did the 1st set with body weight and then last 2 with 25# plate.
I have a body fat check scheduled for tomorrow at 9AM. Get to see how much more work I need to do. Yippeee! At least I'll have a good re-set point from where I was 9-10 months ago, plus some real data points to plug into Lyle's calculator.
Didn't feel very motivated this morning. Not sure if energy is down from low carbs or because it was a dreary and rainy day. Probably a bit of both. Still had a better workout than expected with low carbs. After workout I had a salad with a lot of protein (chicken, 2.5 egg whites and a slice of roast beef), plus some kidney beans, beets and 1/3 of a sweet potato for carbs. Trying to stay low carb, but after a WO I think it would be counter productive not to get some good sources of carbs.
I've been having increasing problems with cramping in my calves at night that are strong enough to wake me from sleep and after workouts when pointing my feet to put my socks on (even though I'm not working legs). Two days ago I started taking a calcium supplement (also contains vitamin D). Seems to be helping because I haven't had any cramping since starting it. Perhaps just a coincidence, but I don't think so. With the addition of calcium, I think it's time to do a post on supplements I'm using.
Protein:
7:30AM Whey shake & creatine 30g
9AM Cottage Cheese 5g
10:30AM Caseine75/whey25 shake 30g
11:15 WO
12.8 oz chicken from bar = 95g
1PM Salad & chicken/egg white/roast beef slice, creatine 50g
5PM Salad & chicken 30g
8:15 Chicken 30g
10PM Casein shake 30g
Total: 205g
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