1. I feel my chest needs more work than back right now. I was going to do 2 chest/tri WO's this week (following same routine as last week so I'd hit chest twice, but decided on this instead)
2. I wanted to just change things up so thought I'd do a couple of full upper body WO's for at least this week.
What I learned today is that this WO is HARD. It's no more sets than my normal WO's, but a larger percentage of them are heavy compound movements using large muscle groups. In other words, less "fluff". Not that my workouts are packed with fluff, because they aren't and are quite taxing. But, this one was draining. Really draining. Lately by my 3rd meal in my feeding window, I'm almost forcing myself to get calories in on WO days. Today I definitely didn't have that problem. I'll attribute that to 2 things - 1) my body really needed calories after today's workout, and 2) last week was a pretty hard cut, so my body probably just really needed more nutrients.
Workout:
- (210#Guillotine/210#RevGripPulldowns)5, Guillotine reps were 7,6,5,5,5
- (45#Military/150#Pulldowns)3
- (50#Bench/120#SeatedRows)4, Bench reps were 8,7,6,6
- (Dips/120#MilitaryPress)3, dips were 11,8,7
- (25#Flys/80#Curls)4
- (50#OverheadTriExtension/130#TriPusdowns)3
- (110#PeckDeck)2
Chest: 15
Back: 12
Shoulders: 6
Tri's: 9
Bi's: 4
Total: 46 sets
Comments:
It was a brutal WO and a nice change up in routine. A lot of heavy compound movements today. No room/time for core today. Gotta figure out how I'll work that in if I keep up these workouts. Probably going to have to do it on cardio days. This workout was really taxing.
Guillotine press was good today. I think about the same as last WO. Reverse grip pulldowns were good but I had to drop the weight to 180#s after two sets. Both these heavy loads took a lot of effort.
I used 45#s for military today, where I normally use 50#s. On my normal scheduel, Military press is my first pressing move, so tri's were already a bit worked from Guillotine. Pulldowns were good and controlled. Lighter weight, but still good. Did these instead of pullups because of heavy pulldowns in first exercise.
I had Incline Press penciled in here, but did dumbbell bench with 50#s instead. Reps were 8,7,6,6. Nice and slow on the negative. Really worked these hard. Seated rows were good with 8-10 reps each set. Probably could have gone a little heavier, but wanted to control these and squeeze back on contraction. This was the right weight looking back on it.
At this point I had already done a lot of work on tri's and didn't think dips were going to happen. They were better than I thought with reps of 11,8,7. I had the rear/front/lateral delt triple penciled in here, but that wasn't happening today. I did 120# military press. Last set was a double drop set (120/90/45). Shoulders done. 45#s felt like a ton and I only got about 5 reps with that.
Incline fly's were OK, curls were really tough. Drop set on last set of curls.
Overhead tri extensions started out easy. Did 12 reps first set. Tri's hit a wall with this combo and overhead extensions went quickly to 6/5 reps. Same with pushdowns. Started with 1303s and had to drop the weight to 110#s.
Did 2 sets of peck deck, called it a day and headed to see the Physical Therapist about left shoulder and knee.
Physical Therapy:
He gave me some exercises to do and I'll see him again in a week to see where things stand. Essentially I have 2 main muscle imbalances. One in my shoulder, one in my legs which are causing the pains. He spent about an hour with me. I love the clinic at my office!
I have an impingement in left shoulder from front of shoulder being stronger than rear. Not uncommon and not necessarily from working out at all. It's just how we humans use our bodies more. Exercises here are to strengthen back of shoulders and muscles around shoulder blades. Also stretching of pecs several times a day.
For the knee he wants me to stretch my quads real well 2-3/day. Gave me some better stretches than what I was doing. Also wants me to stretch my hamstrings to further correct muscle imbalance.
Nutrition:
Med carb day. I think I could have eaten all night but kept things in check.
| Mon | Time | Item | Size | Prot | Carb | Fat | Cal |
| 7/30/2012 | 10AM | BLOX | 10g | ||||
| 10AM | WO - Chest/Tri's | ||||||
| 1PM | Creatine | 5g | |||||
| 1PM | Whey Shake W1 | 1 scoop | 30 | 4 | 1 | 140 | |
| 2:45PM | Brown Rice | 5oz | 3 | 33 | 1 | 156 | |
| 2:45PM | Tuna (7oz can) | 5.5oz | 44 | 0 | 2 | 193 | |
| 2:45PM | Broccoli | 4.5oz | 3.5 | 10 | 0 | 50 | |
| 2:45PM | Banana | 1 Xsmall | 0.9 | 18.5 | 0.3 | 72 | |
| 2:45PM | Sweet Potato | 4.5oz | 2.7 | 26.6 | 0 | 117 | |
| 5PM | Jerky | 1oz | 11 | 4 | 1 | 70 | |
| 6:30PM | Beans | 2oz | 3 | 8.2 | 0.4 | 46 | |
| 6:30PM | Chicken | 8oz | 56 | 0 | 2 | 240 | |
| 6:30PM | Salad | 12oz | 7 | 16 | 0 | 86 | |
| 7:45PM | Apple | 1 med | 0 | 25 | 0 | 95 | |
| 7:45PM | Blue Tortilla Chips | 10Chips | 1 | 10 | 2 | 65 | |
| 9PM | Oatmeal | 1/4cup+ | 4 | 19 | 2 | 110 | |
| 9PM | Whey Protein W2 | 1 scoop | 25 | 3 | 3 | 140 | |
| 9PM | Casein Shake C2 | 1 scoop | 24 | 3 | 1 | 130 | |
| All Day | Almonds | .5oz | 3 | 3 | 8 | 83 | |
| TOTALS: | Grams | 218 | 183 | 23 | 1,792 | ||
| Calories | 871 | 733 | 208 | 1,812 | |||
| Percent | 48% | 40% | 11% | 100% |
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