Mon 8/20 - Back/Shoulders/Bi's

OK, let's go ahead and get this out of the way.  I went WAY overboard with my eating while in PA.  From Thursday evening through Sunday night I ate about anything and everything.  It was definitely a planned diet break, but I really should have eaten more protein.  Instead, I ate lots of carbs and tons of desserts.  They were great, and I don't regret it, but could have had a little self control.  I had lots of cookies, cake w/ ice cream, took the kids out for ice cream every night.  I basically ate until I felt uncomfortable several times a day, especially at night.  And, the scale shows it.  I was 191.2 Sunday night, and 186.0 this morning.  I haven't been 180+ in over 6 months.  Time to get to work.

Workout:

• (180#RevGripPull) 11/+3,3,3,3,3,3,2 (8) 
• (120#Military) 15/+4,3,3,3,3,2 (7)
• (120#SeatedRow) 15/+3,3,3,3,3,3,3 (8)
• (20#LateralDelsts) 10/+3,3,3,3,3,3 15#+8 (8)
• (90#Curls) 15/+4,3,3,3 80#+3,3,3 (8)
• (60#RearDelts) 15/+3,3,3,3,3,3,3 (8)
• (25#FrontDelt) 12/+4,4,4,4,4,5 (7)
• (40#BentOverRows) 12/+3,3,3,3,3,3,4 (8)

31 mins
Back: 24
Shoulders: 30
Bi's: 8
Total: 62 sets (activation + mini-sets)

Great WO in a short amount of time.  This was a tough 30 minutes.  A meeting ran over and only had 45 minutes to work out and shower and get to another meeting. 
Reverse grip pulldowns were good, but need to concentrate on keeping biceps out of the movement more. 
Military was great today. Weight was good and reps felt enough to get a burn and heavy enough for growth.
Seated rows were really good.  Tried to squeeze my back hard on contraction.
Lateral, rear and front delts all felt good.  They weren't in the old triple set, but hit them all.
Curls were pretty good, but need to start lighter to get more reps during the mini-sets.  Dropped to 80#s to get more reps.
Bent over rows were pretty good. 
I also had close grip pulldowns and core penciled in, but cut them out due to time constraints.


I would have liked one more back exercise, but an awesome WO even without it.
 
Nutrition:
I'm going to see how quickly I can get down back below 170.  That's 20 pounds as of last night, 16 as of this morning.  I think I can do that in under 2 weeks.  I don't regret the long cheat weekend, but I don't know if 2 weeks (if I can do it in that short a time period) and a TON of work for a couple of days of being a pig will be worth it.  A little self control would have made this a one week ordeal.  Much more manageable.  I'm going to try to do it quickly though, because the slower I do it, the more painful it's going to be.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
8/20/2012	Noon	BCAA	10g
	12:15PM	WO - Chest/Tri's
	1PM	Creatine	5g
	1PM	Whey Shake W1	1 scoop	30	4	1	140
	2PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2PM	Broccoli/Snap Peas	6oz	4.2	12	0	60
	2PM	Sweet Potato	4.8oz	3	28	0	125
	4PM	Chobani Yogurt	6oz	18	7	0	100
	4PM	Egg White	2 Whites	7	0	0	34
	7PM	Chicken	6oz	42	0	2	180
	7PM	Salad	12oz	7	16	0	86
	9PM	Casein Protein C1	1 scoop	25	11	2	160
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	183	82	13	1,160
			Calories	731	327	118	1,176
			Percent	62%	28%	10%	100%