Monday, June 4, 2012

Monday 6/4 - Back/Shoulders/Bi's & Cardio

Cardio:
  • 50 minute walk before work.  Weather has been absolutely perfect so took advantage of it and went for a walk.
Workout:
  • (Pullups/45#Military/25#Crunch/CaptChair)4, Pullups 10,8,7,6
  • (150#CloseLatPull/25#HCurl)3, Drop set last lat pull 150/90/60, really squeezing. 
  • (20#LatRaise/RDelt/TortureTwist)4, 2 sets 20#s, 2 15#s
  • (45#BentOverRow/20#Curl/25#BackExt)3
  • (105#SeatedRow/50#Shrug/25#FrotnRaise)3
  • (15#IsoCurl)1
  • (100#LatPully)3, New exercise
70 mins

Back: 19
Shoulders: 18
Bi's: 7
Core: 12
Total: 56 sets

Comments:
Good workout.  Pullups were decent, not great.  Close grip lat pulldowns were good with really good last drop set.  Initially decided to do bent over rows with dumbbells instead of seated rows today, but ended up doing seated rows with the rope too.  Back really hit bi's hard today, so curls were a struggle.  Isolation set felt really good though.  Did front shoulder raises with a 25# plate instead of dumbbells and like it better.  Will continue doing that.  Did a new back/lat exercise at the end ("LatPully" above, also called "straight-arm pulldown").  You load the weight and it's similar to tri push downs, but you keep your arms straight and "pull" the bar down from just above shoulder height down toward your waist.  Video demonstration here.  Felt awkward at first, but I'll give it another shot on Friday.  The idea with this back/lat exercise is to take the arms, specifically biceps out of the movement.  Most back movements really hit the biceps hard which is why I don't do a lot of sets when doing them on back days - they're already well worked from back movements.

Protein:
Time Item Size Prot Carb Fat Cal
6:30AM Whey Shake 1 scoop 30 4 1 140
6:30AM Creatine 5g



8:45AM Oatmeal 1/4cup+ 3 20 2 85
8:45AM Peanut Butter 1/2 tbs 2 2 4 50







10:30AM Whey Shake 1 scoop 30 4 1 140
11:30 Workout











1:30PM Brown Rice 1/2 Cup  3 23 1 108
1:30PM Tuna 1 Can (7oz) 50 0 2 231
1:30PM Creatine 5g



1:30PM Apple 1 med 0 25 0 95







6PM Chicken 6oz 45 0 6 282
6PM Salad 10oz 6 18 0 100
6PM Sweet Potato 3.6oz 2 21 0 94







10:30PM Casein Shake 1 scoop 25 11 1.5 160







All Day Almonds 1oz 6 6 15 165







TOTALS: 202 134 34  1,650

I got a little anal today on food tracking, but think I'll try to do this for a while so I better know exactly how many macros and calories I'm really eating.

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