Mon 7/16 - Back/Shoulders/Bi's

Workout:

• (Pullups/Military/CaptChair4)3, 10,10, 7
• (195CloseLatPulldown/50#Military)3
• (120#SeatedRows/80#Curls/Core)4
• (Lateral/Rear/Front Delts)3
• (45DegreeLatPulls5/HammerCurls3/Shrugs3)
• (150#ReverseGripPulldown3/IsoCurls2)

68 mins
Back: 18
Shoulders: 18
Bi's: 9
Core: 8
Total: 53 sets

Comments:
Pullups were good today.  Reps were 10,10,7.  I wasn't going to do pullups today, just warm up the back with a set of them, but the first set felt good so I did 3.  I've never gotten 10 on my second set.  This is good! Military was really good.  Did 3 sets of 50#s, last set drop set to 25#s. These felt like they were working so well, I did them again in next set of exercises.

I started with 195#s on pulldowns and wanted to go heaver, but couldn't after pullups. Last set did a drop set to 150#s.  These 3 sets of military were 45#'s with drop sets to 20/25#s.  Shoulders on fire.  I decided to do 6 sets of dumbbell military with 5 being drop sets instead of doing some of these and some sets of shoulder press on the military machine.  This REALLY worked the shoulders.  Great work, but I don't know if I can (or want to) do it every shoulder workout.

Seated rows were pretty good.  Really tried to set the shoulders and then squeeze.  Curls were tough today after already doing 3 back exercises, but they felt good.  Did a drop set to 50#s on last set which really burned.  Core was leg lifts to hip thrust to ceiling. 25-20 reps each of 4 sets.

Lateral/Rear/Front delt combo was really hard today after all the military.  I only did 3 sets where I normally do 4.  Shoulders are done.

110# 45 degree lat pulls.  Did 5 sets of these.  I saw this back exercise on a site I was reading and tried it today. It was a little awkward at first, but think I got the hang of it enough to feel it really working my back.  I liked it enough to do it again, but I did it at the expense of bent over rows.  Struggled with hammer curls.  I hadn't even done many bi's yet, but they were beat.  Was planning on 4 sets of this superset, but bi's and shoulders were pretty much done so only did 3 of them and did 5 of the pull downs.  After 3rd set of shrugs I thought about  a 4th, but nope.  Not happening.

At this point I think I was done, but really wanted to have done reverse grip pulldowns so thought I'd just do 1 set.  Ended up doing 3 and threw in 2 sets of 20# isolation curls during rest period.  Not sure how effective these 2 exercises were, because I was SPENT.

Great workout!  I changed it up a bit from what I had planned by throwing in pullups which kind of skewed some other things around, but that's OK.  Really good back and shoulder work.  6 sets of military, with 5 of them being drop sets was brutal.  Loved it.

Nutrition:
Travel with kids to Williamsburg for the week this evening made eating schedule a little difficult.  Took a plain chicken breast and apple to eat for dinner in the car.  Then kind of chowed down on yogurt, oatmeal and smoked salmon later than I would have liked.  Other than that, good day.  I was 167.0#s this morning and veins are really starting to show on side and lower abdomen, shoulders and bi's, lats and I think even in the back a little bit. Leaning out well, but still work to do.  Diet has been really clean and I really think IF is helping.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
7/16/2012	11AM	BLOX	10g
	11:15AM	WO - Back/Shoulders/Bi's
	1PM	BLOX	5g
	1:30PM	Creatine	5g
	1:30PM	Whey Shake	1 scoop	30	4	1	140
	2:30PM	Brown Rice	5oz	3	33	1	156
	2:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2:30PM	Broccoli/Snap Peas	5oz	3.5	10	0	50
	3PM	Apple	1 med	0	25	0	95
	5PM	Sweet Potato	6oz	3.6	35.4	0	156
	7:30PM	Chicken	4.7oz	32.9	0	1.2	141
	7:30PM	Apple	1 med	0	25	0	95
	9PM	Casein Shake C1	1 scoop	25	11	1.5	160
	10PM	Oatmeal	1/4cup	3	14	1.5	75
	10PM	Chobani Yogurt	6oz	18	7	0	100
	10PM	Blueberries	2oz	0	8	0	32
	10PM	Salmon	1oz	13	0	2.5	70
	10:30PM	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	203	179	19	1,675
			Calories	813	714	172	1,698
			Percent	48%	42%	10%	100%