Wednesday, June 27, 2012

Wed 6/27 - Back/Shoulders/Bi's

Early meeting with boss at work today to continue discussion on new project I took over that has C-level exec eyeballs on it and a busy evening not getting home until 10PM so no walk today.

Workout:
  • (Pullups/35#ArnoldPress)4, Pullups 10,8,6,5 - struggled
  • (135#LatPulldown/90#Military/25#HammerCurl)4
  • (25#FrontRaise/15#LateralRaise/15#RearDelt)3, Dropped to 10#'s after the first set. 
  • (120#SeatedRow5/Curls3/Shrugs3)
 46 mins
Back: 13
Shoulders: 20
Bi's: 7
Total: 40 sets

Comments:
Mediocre workout.  Perfect amount of time and sets, but energy wasn't there.  Could have been great w/ number of sets and time, but didn't have the strength I normally do. I wonder if it was due to such low carbs/cals yesterday.  Really struggled with last 2 sets of pullups.  What the heck is going on with pullups?  Haven't progressed there at all.  Hope this doesn't continue.  Did 2 sets wide grip lat pulldowns and 2 sets close grip.  Had to work in with another guy the first two sets and I didn't want to change the bar each time. 

Changed the order of my shoulder triple set of front raise/lateral raise, rear delt.  This was brutal and felt much different in this order.  Lateral raises were MUCH more difficult after doing front raises first, but front raises were definitely better.  Shoulders were on fire.  I'll keep this setup for a while. 

I used the close grip bar for seated rows today instead of rope.  That felt good. 

Overall curls and shoulders felt pretty good.  Back wasn't all that great today.  I'm thinking lower energy was due to diet/carbs yesterday and back is a set of really large muscles that need energy to work. 

Nutrition:
Had a great snack tonight that I'll be eating more often.  Need to go to the grocery store tomorrow and pick some more up.  It was Chobani Plain Greek yogurt.  By itself, it's difficult to eat, IMO.  I added a packet of sweetener and a little bit of water and mixed it up well.  Tasted good, and nutritionally it is excellent. I went a little overboard on the almonds today.  I'm better off not getting into them, especially early in the day.  Still on target with my macros.  Low carb day tomorrow, similar to Tuesday.
 
Wed Time Item Size Prot Carb Fat Cal
6/27/2012 6:30AM Whey Shake 1 scoop 30 4 1 140
  7:30AM Oatmeal 1/4cup+ 4 19 2 110

11:30AM Sweet Potato 2oz 1.2 12 0 52

11:30AM Whey/Casein Shake 1 Scoop 30 7 1 150

12:30PM WO - Back/Shoulders/Bi's


 

2PM Apple 1 med 0 25 0 95
  2PM Brown Rice 1/2 Cup  3 23 1 108
  2PM Tuna 1 Can (7oz) 50 0 2 231
  2PM Snap Peas 3oz 2.4 7.5 0 36
  5PM Chicken 2oz 14 0 0.5 60
  5PM Carrots 2oz 0.6 5.4 0 24
  7:30PM Sweet Potato 2oz 1.2 12 0 52
  7:30PM Chicken 5oz 37.5 0 5 205
  7:30PM Snap Peas/Broccoli 4oz 2.8 8 0 40
  7:30PM Brown Rice 2oz 1.25 13.3 0.5 62.5
  10:30PM Chobani Yogurt 6oz 18 7 0 100
  10:45PM Casein Shake 1/2 scoop 12 5 0.8 80
  11:15PM Apple 1 med 0 25 0 95
  All Day Almonds 1.5oz 9 9 23 248
 





 
  TOTALS:   Grams 217 182 36  1,888
   
Calories 868 729 326  1,923
      Percent 45% 38% 17% 100%

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