Wednesday, June 20, 2012

Wed 6/20 - Chest/Tri's

Cardio:
  • Walked 41 mins in the morning.  
Was thinking about running, but knees are still talking to me, so I walked.  That said, sometimes I think walking fast is harder on my knees than running.  When I walk fast I tend to fully straighten my leg on each stride, locking out the knee with the leg that's stepping forward and "reaching out".  I think this puts stress on the knee.  When running, the leg tends to stay slightly bent.  I'll have to experiment with this and see if my theory is correct.

Workout:
  • (210#Bench/25#Crunch/CaptainChair)6, good bench 5,6,6,5,5,5
  • (120#Guillotine/TortureTwist)5, reps were 15,13,12,12,12. 
  • (Dips/30#InclineFlies)4, Dips were 10,8,7,7
  • (50#TriExt/CableCross)4
  • (110#TriPushDown4/TriKickback2)
63 mins
Chest: 19
Tri's: 14
Core: 17
Total:  50 sets

Another really good chest/tri workout.  Kept the workout closer to a time I'd like.  Good bench - reps were 5,6,6,5,5,5 with an assist on last rep of last 2 sets.  Warmed up with 130# & 165#'s again.  Guillotine was really good - reps were 15,13,12,12,12.  Needed an assist on the last rep of 4th set and last 2 reps of 5th set. Definitely want to go heavier on guillotine press next time.  I might even want to consider doing guillotine first before regular flat bench because I think my upper chest needs more work than mid/lower.  One combo I should consider is heavier guillotine, then flat dubmbell bench, then incline flies.  Pretty good dips today.  Incline flies was a bump up.  Both were good, but couldn't get a really good squeeze in chest on flies.

Overhead tri extensions were good with drop sets to 25#s for last 2 sets. Tri's on fire.  Dropped weight on last 2 sets of cable crossovers and really squeezed chest.  That felt really good, which I was a bit surprised about because wasn't sure about this exercise even though I've kept it in the rotation for a while now.

Tri pushdowns were really good.  Didn't drop set them because that seems to bother my left shoulder.  Probably something to do with form breaking down during drop set or something....e.g. leaning into too much rather than having the tricep do all the work. 

Core was good today, but I've got to get planks back into the rotation.  I keep saying that though.  Really need to do planks on cardio days.  I keep saying that as well.  Here's my deal with planks.  They are GREAT!  Everyone should be doing them, myself included.  I have two problems with planks right now:

1. They take a long time - as my core gets stronger, I can hold planks well over 2 minutes doing them during supersets of 4/5, so that's a long time when worked into a superset.  That adds to the length of the overall workout, and gives me more rest than I'd like between the other working sets within the superset.
2. They are physically taxing - they work the core, but they also work tri's and shoulders so that wears me out for working sets on chest/tri and/or back/shoulders day.  This means I feel like I can't work shoulders or tri's as hard because they are getting worked from the actual working sets, as well as extremely fatigued from the planks.

Understanding that both 1 & 2 above are lame excuses to not do something that is physically hard is a cop-out. So is not doing them on cardio days.  I've just flat out got to start working them in one way or another.  Stepping off self-induced flagging box now.

Nutrition:
Very similar to Monday and about exactly what I wanted/planned.  Whether or not that plan is sound is another matter entirely.  I just hope it is.  Seems to be working.  Lower carb day tomorrow.  The planned run should be interesting given it's supposed to be 100 degrees again tomorrow.

Wed Time Item Size Prot Carb Fat Cal
6/20/2012 7:15AM Whey Shake 1 scoop 30 4 1 140
7:00AM 30 min run, ~3miles



9AM Oatmeal 1/4cup+ 4 19 2 110

9:30AM Jerky 1oz 11 4 0.8 65

11:00AM Protein Bar 1 bar 20 16 6 200

11:30PM WO - Chest/Tri's



1:30PM Brown Rice 1/2 Cup  3 23 1 108
1:30PM Tuna 1 Can (7oz) 50 0 2 231
1:30PM Snap Peas 3 oz 2.4 7.5 0 36
1:30PM Sweet Potato 3.5 oz 2.1 20.7 0 91
4PM Jerky 1oz 11 4 0.8 65
5PM Chicken 5oz 37.5 0 5 205
5PM Salad 8oz 4.3 14.1 0.0 69.8
8:45PM Steak 2oz 17.2 0.0 3.8 106.0
8:45PM Brown Rice 1/2 Cup  3 23 1 108
8:45PM Snap Peas 2oz 1.6 5.0 0.0 24.0
9:45PM Apple 1 med 0 25 0 95
11:30PM Casein Shake 1 scoop 25 11 1.5 160
All Day Almonds .5oz 3 3 7.5 80






TOTALS: Grams 225 179 32  1,894

Calories 900 717 291  1,908
Percent 47% 38% 15% 100%

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