Monday 6/11 - Chest/Tri's & Run

Cardio:

• Ran 3+ miles in 30 mins, c/d walk for 17.  Essentially ran out 15, ran back 15, walked for 17.  Legs a little sluggish. 

Was going to walk before work like I normally do on gym days, but decided to run instead.  I'd like to up the running a bit.  I see two ways of doing this.  1- increase the length of some of my runs.  2-increase the number of runs.  I don't want to increase volume with 1&2 at the same time while still working out hard in the gym.  Sounds like a recipe for injury/burnout.

Workout:

• (210#Bench/25#Crunch/CaptChair)6, 135#w/u then 5,6,6,5,5,5 (really good) 
• (45#Incline/ReverseCrunch)3, Incline 8,7,6 - chest already really feeling it.
• (120#Guillotine/RevCrunchRaise)4, started at 135#s, dropped to 120. Reps 9,12,11,9
• (Dips3/110#Flys4), Dips 10,6,7.  Flys felt really good today.  They never feel good/bad.
• (50#TriExt5/CableCross3), Drop sets to 25#s last two sets.
• (110#Pushdown,10#KickBack)3, drop set on pushdown last set to 70/40.

72 mins
Chest: 20
Tri's: 14
Core: 19
Total: 53 sets

Comments:
Awesome chest workout.  Probably best in a long time.  Workout was too long though.  Need to find a way to shorten them.  I really just need to get over it in my head and realize that less sets, as long as the intensity is there, will probably be just as good, if not better in the long run.  It's a mental hurdle I have.

Really good "heavy" bench today.  Bumped weight up from last 2 workouts.  On the last set I needed help on the last rep.  Felt really good.  Six sets might have been over doing it a tad.  Incline was tougher than normal after flat bench and I'd been thinking about doing guillotine bench, so did that after 3 sets of incline.  I wasn't planning on doing 4 sets of guillotine, but it felt good and still really wanted to work the upper chest hard.  I call what I did guillotine, but not sure it's exactly the same.  Guillotine is flat bench where you bring the bar down close to your throat rather than mid-chest.  What I did was lower the seat on the chest press machine so that my arms were in essentially the same position as I would have been with a barbell and bench.  Have to improvise at the gym with what I've got.

Tri's not as good, but that's really just a product of hitting chest so hard that tri's were already really worked and didn't have as much left.  That's not necessarily a bad thing, because they still got great work today. My left shoulder has been nagging me and dips are hard on shoulders so with that in mind and the chest/tri work already done, I only did 3 sets and that was more than enough today.  That 2nd set of only 6 I was going too deep so only got 6.  Surprisingly, flys felt really good today.  They never feel good or bad, it's just kind of "there" in the workout.

Overhead tri extension was good, but not as powerful as normal due to the above.  Pushdowns were decent, but tri's were really gone by then and kickbacks were just too much.  I could hardly straighten my arm even with really light weight.  Should have just ended the workout w/o them.  Good core today.  I state that, but really it was good ab work.  I need to get back to planks and real "core" work.  The reverse crunch "thing" during guillotine is hard to explain, but really isolated the lower abs.  Can't find a video to post.  You lie on your back and do a small reverse crunch with legs straighter than in a normal crunch, but instead of bringing the knees all the way toward the chest, you stop and push your feet toward the ceiling, lifting your butt off the floor and contracting the lower abs while holding there for a second or two.  I could really feel the lower abs isolated.

Nutrition:
Ate lower carbs today than planned, which I'm not sure whether or not is a good thing.  Need carbs to fuel growth, but keeping them low helps with fat loss.   Substituted some cottage cheese (more protein) with an apple (high carbs) tonight.  Missing my apple.

Monday	Time	Item	Size	Prot	Carb	Fat	Cal
611/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	8:00AM	47 mins - 30 min run, 17 c/d.
	9:15AM	Oatmeal	1/2 cup	5	27	3	150
	11:15AM	Casein Shake	1 scoop	25	11	1.5	160
	11:15AM	Sweet Potato	3 oz	1.8	18	0	78
	1PM	WO - Chest/Tri's
	2:30PM	Brown Rice	1/2 Cup	3	23	1	108
	2:30PM	Tuna	1 Can (7oz)	50	0	2	231
	2:30PM	Broccoli/Snap Peas	4oz	2.8	8	0	40
	7PM	Chicken	6oz	45	0	6	246
	7PM	Salad	10oz	5	10	0	80
	10:45PM	Casein Shake	1 scoop	25	11	1.5	160
	11:15PM	Cottage Cheese	1/2 Cup	14	5	1	90
	All Day	Almonds	1/2 oz	3	3	8	85
	TOTALS:		Grams	209.6	120	25	1,568
			Calories	838.4	479	225	1,542
			Percent	54%	31%	15%	100%