Monday 6/18 - Back/Shoulders/Bi's

Cardio:

• Walked 34 minutes in the morning.  It was drizzling when I started.  About 15 mins in it started pouring.  I went out a few more minutes then turned around and came home.  Not much cardio, but still nice to get out and stretch the legs.

Workout:

• (Pullups/35#ArnoldPress/TortureTwist)4, pullups 10,7,6,5
• (150#CloseLatPull/105#MilitaryPress/HammerCurl)4, tough 3 station superset
• (15#LateralRaise/RearDelt/25#FrontRaise)4, brutal shoulder combo, but liked it
• (45#BentOverRow/20#Curl/50#Shrug)3, another tough superset

53 mins
Back: 12
Shoulders: 23
Bi's: 7
Core: 4
Total: 46 sets

Comments:
Really good workout with some killer superset combos today.  Shoulders were on fire.  The lateral raise/rear delt/front shoulder raise trio with no rest is a bitch, especially after already doing Arnold and military presses.  Loved it though!  Looking back at workout I needed more back (and core, but that one was on purpose).  Should have done seated rows or lat cable pulldowns, just not sure where to put that in.  Maybe in place of shrugs?

I think I psyched myself out of a lot of pullups even before the workout because I was feeling sluggish.  Didn't do quite as many reps as normal, but they were really good reps and definitely worked to failure so can't be too disappointed.

This is the length I'd like to limit my workouts to.  The issue is that part of the thing that kept this WO shorter was the limited amount of core work.  Core work takes a lot of time.  It's important, but I'm still thinking I should be doing it on my cardio days and focusing time in the gym on other muscles.  Problem with that plan is that I just flat out haven't been doing any core after my runs.  Jut not motivated to do it after a run.  Another issue is that it's actually a good time filler rather than passive resting between a large muscle set.  Example of this is the first set of today's workout.  After doing pullups and Arnold press back to back to failure, I need a minute or so to rest.  Instead of sitting there, I did torture twists (or some other core exercise), then rest 5-10 seconds and right back into my next set.

Nutrition:
Moderately high carb day today.  Low carb tomorrow.

Monday	Time	Item	Size	Prot	Carb	Fat	Cal
6/18/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	7:15AM	Wheat Bread	1 slice	4	10	1	50
	7:15AM	Peanut Butter	1tbs (16g)	3.5	4	8	90
	9:00AM	34 min walk
	10:15AM	Brown Rice	1/2 Cup	3	23	1	108
	10:15AM	Chicken	4oz	30	0	4	164
	10:15AM	Broccoli/Snap Peas	4oz	2.8	8	0	40
	12:30PM	WO-Back/Shoulders/Bi's
	2PM	Brown Rice	1/2 Cup	3	23	1	108
	2PM	Tuna	1 Can (7oz)	50	0	2	231
	2PM	Snap Peas	4oz	2.8	8	0	40
	4:30PM	Protein Bar	1 Bar	20	18	5	200
	4:30PM	Jerky	1 oz	9	5	0.5	60
	7PM	Chicken	2.9 oz	21	0	2.9	119
	7PM	Salad	9oz	4	9	0	75
	7PM	Smoked Salmon	1oz	13	0	2.5	70
	7PM	Sweet Potato	3.5oz	2.1	20.7	0	91
	10:45PM	Casein Shake	1 scoop	25	11	1.5	160
	11:15PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1/2 oz	3	3	8	85
	TOTALS:		Grams	226.2	172	38	1,926
			Calories	904.8	687	346	1,937
			Percent	47%	35%	18%	100%