Monday 5/28 - Chest/Tri's

Workout:

• (Bench/TortureTwist)5, Bench 50#/55/60/65/65 - Good

• (Incline/HangAbs)4, Incline 45#/50#s

• (Dips/Flys/Plank)4, Did body weight dips today.  (6,10,10,8) Good planks - 2:00 each.

• (TriExt6/HammerPress4), TriExt 50#/55#s and 2 drop sets to 25#'s.  Liked Hammer Press.

• (TriPushdown)6, 3 straight bar, 3 rope.

74 mins (too long)

Chest: 17
Tri's: 16
Core: 13
Total: 46 sets

Comments:
Paid $15 bucks to work out at Total Fitness because Sprint gym was closed.  Great Workout.  Good bench, going heavier than usual.  I needed this, and continue to need to go heavier more often.  Problem is, dumbbells at Sprint only go up to 50#s (and I'm getting up to 18 reps first set).  Did a bit heavier incline as well, but doable at Sprint.  Dips - I got on the dip assist machine and put on a little weight, but the machine wasn't smooth, so I went over to the regular dip rack to give body weight (BW) dips a shot.  The rack happened to be by a mirror.  As I was doing my first set I looked over and realized I was going WAY too deep.  On my way to shoulder snap city if I keep doing them that deep. This is almost exactly what happened with pullups a couple of weeks ago (getting off the machine and switching to BW)!  First set I did 6, then did 10,10,8, only going to 90 degrees as I probably should be doing.  Felt great to be doing them with BW!  Did 4 sets of 2:00 planks with feet elevated/balanced on a medicine ball.  That was tough after torture twists and hanging ab crunches, but gutted them all out at 2 mins.  Overhead tri extensions were good and I really liked the hammer press incline chest "machine".  I think we might have these at the larger sprint gym.  Tri push downs weren't great today.  The movement in the machines was not smooth, and my tri's were beat.

Overall, a great workout, though it took too long.  Doing a lot of core had lot to do with that, but
so did being at a new gym. Pleased with dips and heavier weight on bench.  It's made me realize I need to join the larger Sprint gym so I can at least occasionally go over there and get heavier workouts in and use some different equipment (like the Hammer plate loaded series).  Here's a video example.

Protein:
6:30AM Whey75/Casein25 & creatine 35g
10:15AM Whey75/Casein25 30g
10:30 WO - Chest/tri's/core
Noon Tuna, chicken, brown rice & creatine 40g
2:30 Burger patty 15g
4:30 Chicken, rice, salmon 20g
7:45 Tuna25, cottage cheese5, salad 30g
10:45 Casein shake 30g

Total: 200g