Fri 8/24 - Back/Shoulders/Bi's (Myo-reps)

I weighed 169.8 this morning.  21+ pound drop from Sunday night.  Time for a re-feed today.  No cardio this morning to give feet a rest in hopes of getting them better.

Workout:

• (Pullups) 10/+3,3,3,2,2,2 (7)
• (150#CloseGripPull) 10/+3,3,3,3,2,2,2 (8)
• (120#Military) 16/+4,4,3,3,2 (6) Really good.  Shoulders on fire rest of WO
• (120#SeatedRow) 10/+3,3,3,3,3,3,3 (8)
• (LateralDelsts) 10/+3,3,3,3,3,3,3 (8)
• (80#Curls) 17/+4,4,4,4,4,3 (7) Really worked last rep of last 3 sets.  Great Bi's
• (60#RearDelts) 15/+3,3,3,3,3,3,3,3 (9)
• (LyingLegRaise) 30/+7,7,7,7,7,7 +20HipRaises at end (8)
• (25#FrontDelt) 15/+4,4,4,4,4,4,4 (8)Really good today
• (40#BentOverRows) 12/+3,3,3,3,3,3,3,3 (9) Really good.  Could really feel these in back today.
• (20#IncCUrls) 12/+4,4,4 (hurting shoulder so finished with standing curls) +6,6,6,6 (8)

52 mins
Back:  32
Shoulders: 31
Bi's: 15
Core: 8
Total: 86 sets (activation set + mini-sets)

I haven't done pullups in a while, opting for reverse grip pulldowns so I was pleasantly surprised I didn't have much trouble getting 10 reps on the activation set.  Mini-sets of 3 got difficult quickly though.

Close grip pulldowns were pretty tough after pullups, but I was fairly happy with these.  I would have liked a few more sets of 3 though rather than 2's.

Military was great again.  Really felt the shoulders working and think this rep range might be better for a lot of exercises.  Shoulders were on fire.

Seated rows were good.  Really squeezed the back.  Right weight I think.

Lateral/Rear/Front delts were all pretty good, especially front delts.  I might want to start with rear delts given I need to be working on them more due to the impingement in my left shoulder.

Curls were awesome today.  I think this was mainly because I dropped the weight a little and got more reps.  I'm noticing a theme here :)  When I get the activation set in the 12-15 range and mini-sets (effective reps) in the 4 range, I seem to get more out of the exercise.  That's my perception anyway.

Core was lying leg raises and these felt good as usual.  When the last mini-set ended, I continued with hip raises (20) to the ceiling.  These really burned my lower abs good.

Bent over rows felt good today.  Sometimes I can't really tell if they are "working", but today they felt good.  My back is really tight tonight.

Bi's felt so good earlier in the WO I decided to give them another exercise.  I did dumbbell curls lying on the incline bench.  This really started to hurt my left shoulder and left elbow (another joint that started bothering me recently that I need to keep an eye on), so after 4 sets of that, I finished with 4 more sets of 6 standing, which felt better.

Great WO today.  A little longer than I would have liked, but I did a lot of volume today.  Surprisingly, I had a lot of energy even though I cut really hard this week and had only a little over 4,000 calories all week.  I did this WO at 12:30 fasted from the night before at 8PM.  Then I started a re-feed.  Which leads me to...

Nutrition:
Well, I decided not to bullshit around with the cut this week, and it worked.  Worked amazingly well actually.  I dropped from 191.2 on Sunday evening to 169.8 this morning.  Mostly water/glycogen for sure, but I'm very happy with the results.  I have to admit, I'm not looking as lean as I was previously at 169, so I probably need to get back down after today's re-feed and stay there for a little while to get the belly veins popping back out again.
For today's re-feed, I kept it to 6.5 hours, maintained protein, kept fat low and just increased carbs significantly.  I should have eaten cleaner carbs, but was craving cereal so I ate quite a few bowls of that.  Carbs were at 386g and calories were about 2,700.  A healthy amount for sure, but not insane and it was good I kept fat low.  In PA I ate a lot of high fat foods (cookies, cake, ice cream) and no doubt this is largely why I'm not looking as lean as I did previously at the same weight.
Back to it tomorrow.  I won't be cutting real hard over the weekend.  I'll try to stay between 1,800-2,000 cals before dropping back down next week.  I'll see where I am Monday morning as planned to determine how hard the cut will be next week.  All that really means is varying the amount of carbs I'll be eating, but it certainly won't be as few as this week.

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
8/24/2012	Noon	BCAA	10g
	12:15PM	WO - Back/Shoulders/Bi's
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Chicken	6oz	42	0	2	180
	2:30PM	Ranch Dressing	1tbs	0.2	1	7.7	73
	2:30PM	Naan	4.5oz	10	60	10	380
	3PM	Sweet Potato	8oz	4.8	47.2	0	208
	3PM	Banana	1 small	1	23	0	90
	4:30PM	Cracklin Oat Bran	50grams	4	35	7	200
	4:30PM	Apple Jacks	56grams	2	50	1	200
	4:30PM	Milk (Fat Free)	2cups	18	26	0	180
	4:30PM	Apple	1 med	0	25	0	95
	5PM	Froyo (Sugar Free)	1/2cup	3	15	3	100
	5:15PM	Oatmeal	1/2 cup	5	27	3	150
	8:30PM	Egg White	2 Whites	7	0	0	34
	8:30PM	Chicken	5oz	35	0	1	150
	8:30PM	Salad	12oz	7	16	0	86
	9PM	Kix	30grams	2	25	1	110
	9PM	Milk (Fat Free)	1 Cup	9	13	0	90
	9PM	Froyo (Sugar Free)	1/2cup	3	15	3	100
	11PM	BCAA	10g
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	186	386	47	2,648
			Calories	743	1542	421	2,706
			Percent	27%	57%	16%	100%