Saturday, June 30, 2012

Fri 6/29 - Chest/Tri's

We had a huge storm come through last night and it killed the power around 10PM so I didn't get to post this until today (Sat).  It was 104 degrees today (that's not heat index, that was just temp) so after power and AC went out last night it got *quite* warm in the house.

Cardio:
  • 62 minute walk in the morning.  Going to be 100 and very humid today.  It was already hot, humid and sticky in the morning.  Glad it wasn't a run day.
Workout: 
  • (195#Guillotine/Core)5, bumped up weight to . Reps were 8,7,5,5,5
  • (45#Dumbbell)5, reps were 9,8, dropped to 40#s and got 8,8
  • (Dips/30#InclineFlys)4, Dips were 10,7,6,6. 
  • (50#OverheadTriExtension6/CableCross2/110#PeckDeck2),
  • (110#TriPushDown4/KickBacks2)
45 mins
Chest: 18
Tri's: 16
Core: 5
Total:  39 sets

Comments: 
Awesome workout!  Really happy with how this went.  Especially after lackluster WO and run the last 2 days.  Perfect amount of time, and feel that I got a lot of good work in on both chest and tri's.  Only 1 core exercise which helped keep time down, but had 2 really good core sessions this week on Tue and Thu after runs.
Bumped up guillotine bench to 195#'s and was happy with the effort there.  Hit a bit of a wall the last set and had to get a fair amount of assistance on the last 2 reps.  Right in the rep range I wanted and tells me I really pushed it hard.  My one core exercise was the hip thrusts to the ceiling "thing".  Need to find a video of that exercise.  Dumbbell bench was good and tough even with the weight not being very heavy.  Very little rest between sets.
Dips were about the same as last WO.  Hit the wall fairly quickly.  What I did today though was after my last rep at failure, I lowered as slowly as I could rather than just stopping.  Have to be careful not to go to deep doing that though.  Flys felt really good.  Dropped the last set to 25#s and went nice and slow on the negatives.  This really burned.  I should probably do more of that.
Overhead tri extensions were good.  Did drop sets the last 2 sets.  These are always pretty good and I still think they are great.  Love these.  Cable crossovers were just "there", but peck deck fly's were really good.  Went slow on the negative and really squeezed and held at contraction.
Tri pushdowns and kickbacks were pretty good.  Tri's were really dead by this point.

Nutrition:
I've kind of started some intermittent fasting (IF).  After a lot of research, and hitting a bit of a plateau, I'm giving this a try.  Check out the leangains.com site for some info on IF.  Basically, you eat your last meal at night, then fast until after your WO with the exception of a small pre-workout.  Most recommend some BCAA's 15 mins before the WO.  I had a whey shake (which contains BCAA's) about 30 mins before my WO.  The theory is that your body really doesn't need to be fed every 3 hours to keep from going catabolic.  Protein actually takes quite a bit of time to digest and release all it's amino acids into your blood stream; more like 6-7 hours for a meal with a good amount of protein.  During the night after your last meal has digested and during the period between when you wake and your workout, your body can actually stop digesting and processing food and burn calories (and FAT).  Anyway, I'm giving it a try to see what the results are like.  After a couple of days, so far so good.

Fri Time Item Size Prot Carb Fat Cal
6/29/2012 6:30AM FAST




12:30PM Whey Shake 1 scoop 30 4 1 140

1PM WO - Chest/Tri's




2:30PM Apple 1 med 0 25 0 95
2:30PM Brown Rice 5.5oz 3.4 36 1 172
2:30PM Tuna 1 Can (7oz) 50 0 2 231
2:30PM Snap Peas 4oz 3.2 10 0 48
3:30PM Chobani Yogurt 6oz 18 7 0 100
3:30PM Egg Whites 2 7.2 0.4 0 34
5PM Carrots 2oz 0.6 5.4 0 24
5PM Steak Strips 2oz 18 10 2 120
5PM Hommus 2tbs 2 5 4.5 60
7PM Salad 12oz 6 21 0 105
7PM Chicken 6oz 42 0 1.5 180
10:30PM Casein Shake 1 scoop 25 11 1.5 160
10:30PM Apple 1 med 0 25 0 95
All Day Almonds 1oz 6 6 15 165






TOTALS: Grams 212 166 29  1,729

Calories 847 666 260  1,773
Percent 48% 38% 15% 100%

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