Friday, July 6, 2012

Fri 7/6 - Back/Shoulders/Bi's

Cardio:
  • 45 mins playing tennis with Griffen.  I probably haven't played in 10 years, but was surprised how well I hit the ball and served.
  • 50 min walk with Mom after dinner.  Getting great walks in with Mom while in Williamsburg.  Left knee still bothering me.  Tennis didn't help it, but was fun to play.
Workout:
  •  (Pullups/50#Military)4, pullups were 10,8,6,5. Military was good.  Did drop sets to 25#s last 2 sets.  Drop sets were really tough.
  • (T-barRow/30#HCurl)4, rows were with a 45# disc for 3 sets, then added a 25# disc for last set.  Curls were hard.  Pullups and rows already really affecting bi's
  • (25#FrontRaise/LateralRaise/RearDelts)4, brutal as usual
  • (ReverseGripPulldown/StraightBarCurl/CaptainChair)4,
  • (SeatedRow/50#Shrugs/LyingLegRaise w/ HipExtension)4
68 mins
Back: 16
Shoulders: 20
Bi's: 8
Core: 8
Total:   52 sets

Comments:
Really good WO. A little too long, but it's hard to keep back/shoulders/bi's shorter than an hour.  I've been thinking that maybe shoulders should get their own day, but that will throw my entire weekly routine out of whack.  Need to think about that some more, but starting to lean that way.

I didn't do pullups last back WO, and wasn't going to do them again today, but told myself that I really need to work on them, and avoiding them and substituting pulldowns isn't going to help.  That said, I will be doing pulldowns instead occasionally and going heavier than body weight.  Anyway, pullups were good, struggled last 2 sets, but did first 2 sets nice and slow so that really fatigued my back.  The drop sets on Military press were really hard.  Shoulders were burning after these.  This is a really tough superset, even though it's only a 2 exercise superset.  Both movements work a lot of muscles.

T-bar rows were good, but I really liked the heavy reverse grip pulldowns I did last back WO.  I don't often get a chance to do rows like this though, so I took advantage of the different equipment.  Curls were tough after pullups and rows already working the bi's pretty good.

Superset of front raises/lateral raises/rear delt was brutal as usual.  Still love it.  Might do lateral raises first next WO.

I went as heavy as I could on pulldowns, but back already getting fatigued badly and did a double drop set the last set.  It was nice to do curls with a barbell for once.  Really liked these and worked the bi's hard.  Wish I could do them at my gym.

Seated rows - a trainer was working with an elderly woman by the seated row machine that I wanted to use, so I had to use a different one that had a bit of an akward motion.  Still good and really squeezed back.  Double drop set on last set.  Leg raises w/ hip extension toward the ceiling when legs are perpendicular to the floor were good.

Nutrition:
Good day on the nutrition front.  Lots of protein, plenty of carbs (but not overboard) and low fat.  I still get kind of ravenous at night, but I think it's a mental thing because I'm not really hungry.  I just want to eat.  I did start a new casein the other day.  It's less carbs, not quite as good tasting as the GNC brand, but it also mixes much better.  Closer to how the whey mixes.  I think I'll stick with it.

Fri Time Item Size Prot Carb Fat Cal
7/6/2012 7AM Creatine 5g


 

7:30AM 62 min walk



 

10AM Creatine 5g


 

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

Noon WO - Back/Shoulders/Bi's


 

1:30PM Creatine 5g


 

1:30PM Casein Shake 1 scoop 24 3 1 130

2PM Sweet Potato 4oz 2 24 0 104
  2PM Brown Rice 4oz 3 27 1 125
  2PM Tuna 1 Can (7oz) 50 0 2 231
  2PM Snap Peas/Broccoli 4oz 3.2 10 0 48
  5:30PM Smoked Salmon 2oz 13 0 2.5 70
  5:30PM Blue Tortilla Chips 10Chips 1 10 2 63
  6:30PM Chicken 6oz 42 0 1.5 180
  6:30PM Naan 1serving 5 28 5 180
  6:30PM Tzaziki Sauce 3tbs 0 3 6 75
  6:30PM Feta Cheese 1square 5 1 5 70
  6:30PM Watermellon 1cup 1 12 0 46
  9PM Apple 1 med 0 25 0 95
  10PM Chobani Yogurt 6oz 18 7 0 100
  10PM Blueberries 2oz 0 8 0 32
  11PM Casein Shake 1 scoop 24 3 1 130
  11PM Creatine 5g


 
 





 
  TOTALS:   Grams 221 164 28  1,819
   
Calories 884 655 252  1,791
      Percent 49% 37% 14% 100%

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