Wednesday, June 13, 2012

Wed 6/13 - Back/Shoulders/Bi's

Cardio:
  • 52 min walk in the AM.  Beautiful morning.  Storm from yesterday blew out and it was a nice cool breezy morning.  Was tempted to run, but stuck with the plan to walk.
Workout:
  • (Pullups/35#ArnoldPress/25#Crunch/CaptChair)4, Pullups 10,8,8,7. Arnold press felt really good. 
  • (150#CloseLatPull/25#HammerCurl/Core)4, Drop set to 75#s on last 2 sets of pull downs
  • (20#LatRaise/20#RearDelt)4, 2 sets of 20#s, 2 sets of 15#s. 2 sets dumbbells rear delt, 2 90# machine.
  • (45#BentOverRow/20#Curl)3, Forgot to do front raise with plate.
  • (105#SeatedRow/45#Shrugs/25#BackExtensions)3, drop set last set of seated rows to 75#'s.
64 Mins
Back: 17
Shoulders: 15
Core: 12
Bi's: 7
Total: 51 sets

Comments:
Good workout.  Back was better than shoulders.  Good pullups today.  Finally remembered to substitute Arnold Press for Militarty today and it felt really good.  I think I'll alternate between these and regular military every other shoulder workout for a while.  I forgot to do front shoulder raises with the 25# plate today.  I can't believe I forgot to them because that's a weak spot for me.  Third core exercise were the lower abdominal raises again.  Did seated rows today with regular handle instead of rope because I was working in with Brian.  I think the rope works better. 

Nutrition:
Today was a moderate carb day, but still pretty low.  Carbs per day so far this week have been 120g, 77g, 133g, and tomorrow will be low again (~70g) so tomorrow might be a bit tough.  Friday I'll up carbs to around 180-200g and try to get a good heavy workout on Friday.  Saturday plan will be moderately high carbs again, then start 5/2 cycle again (5 low/mod, 2 mod/high) and see how that plan goes for a couple of weeks.  Plans are made to be broken, right? :)

Wed Time Item Size Prot Carb Fat Cal
6/13/2012 6:45AM Whey Shake 1 scoop 30 4 1 140
8:00AM 52 min walk



9:45AM Egg Whites 5 eggs 18 1 0 85
9:45AM Whole Egg 1 egg 6.3 0.6 5.3 78
9:45AM Spinach/Mushroom 4oz 2 4 0 28

11:00AM Sweet Potato 4.8 oz 3 28 0 125

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

1PM WO - Back/Shoulders/Bi's


2:15PM Brown Rice 1/2 Cup  3 23 1 108
2:15PM Tuna 1 Can (7oz) 50 0 2 231
2:15PM Snap Peas 2 oz 2 5 0 24
6:15pm Chicken 5 oz 38 0 5 205
6:15pm Brown Rice 1/4 Cup 2 11 1 54
6:15pm Broccoli/Snap Peas 5 oz 4 10 0 50
10:30PM Casein Shake 1 scoop 25 11 1.5 160
11PM Apple 1 med 0 25 0 95
All Day Almonds 1 oz 6 6 16 165






TOTALS: Grams 217 133 33 1688

Calories 869 532 300 1701
Percent 51% 31% 18% 100%

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