Mon 7/2 - Back/Shoulders/Bi's & Cardio

Cardio:

• Walked 62 minutes in the morning.  Based on time, and measured walks last week, this was another 3.6 miles. Nice morning, warm but not as humid as yesterday.
• Walked 45 minutes with Mom at 10PM after arriving in Williamsburg.  Full moon was out.  I cherish the walks I get with my Mom.

Workout (Noon):

• (CloseLatPulldown/50#Military/HangingLegRaise)4, Pulldown was 175,190,205,205.  Started with 160 and was too light so moved right up and kept moving up.  Should have started heavier.  I was really happy with getting good reps at 205#s.  Military was 45/50/50/45 (dumbbells).
• (40#BentOverRows/120#MilitaryPress/30#HammerCurl)4, did bent over rows face-down on the incline bench.  This was a bit awkward for a couple of reasons.  Getting into position is akward.  You can't lay on the bench and reach the dumbbells, so you have to have them in your hands and kind of face plant down on the bench.  The bench I was using had a handle below where the dumbbells came to rest at the bottom, so I had to try to avoid hitting it.  I'll try these one more time.
• (25#FrontRaise/15#LateralRaise/15#RearDelt)4, brutal in a good way as usual.  Rear delts actually felt really good.  Easier than normal and was able to really squeeze at the contraction.
• (120#SeatedRow/PreacherCurl/Core)5, Drop sets on last 2 sets of rows and last set of curls.  On seated rows really concentrated on pull, setting the shoulders, then contracting and squeezing them.  These were REALLY good today.  This technique came from a youtube video.  It's amazing how little technique things like this make such a big difference.  Preacher curls were really hard.
• (150#ReverseGripPulldown/Shrugs)4, medium width reverse grip pulldown.  150#s was "heavy" after all the other back work.  Got about 5 good reps and another 1-2 with a little cheat.  Drop set on last set to 70#'s and really squeezed.  Shrugs I alternated between 50#s and 40#s.  Shrugs with 50s were straight up/down and the ones with 40's were more with the shoulders pinned and squeezing back together and up (hard to explain but felt really good).
• (15#IsoDumbbellCurls)1, to failure.

62mins
Back:  17
Shoulders: 24
Bi's: 10
Core: 8
Total: 59 sets

Comments:
This workout kicked ass.  Really hard, but really good.  Even though I didn't do pullups, I really hit back hard.  A little longer than ideal, but a LOT of work in an hour.

Nutrition:
Lots of protein and fairly high carbs today after tough back and shoulder workout.  Felt I needed the extra.  Protein right at 1.5g/lb body weight.  Perfect.  Low fat kept calories in check.  Day1 of creatine load complete.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
7/2/2012	6:30AM	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	Sweet Potato	4oz	2.4	23.6	0	104
	1:30PM	Brown Rice	5oz	3	33	1	156
	1:30PM	Tuna	1 Can (7oz)	50	0	2	231
	1:30PM	Snap Peas	4oz	3.2	10	0	48
	1:30PM	Chobani Yogurt	6oz	18	7	0	100
	5PM	Cottage Cheese	1/2cup	14	5	0	80
	5PM	Salad	11oz	6	15	0	79
	5PM	Chicken	7oz	49	0	1.8	210
	5PM	Sweet Potato	3.5oz	2.1	20.7	0	91
	5PM	Creatine	5g
	8:45PM	Chicken	5oz	38.5	0	1.4	165
	8:45PM	Salad	8oz	4	11	0	57
	11PM	Casein Shake	1 scoop	25	11	1.5	160
	11PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1oz	6	6	15	165
	TOTALS:		Grams	252	171	24	1,881
			Calories	1007	682	215	1,904
			Percent	53%	36%	11%	100%