Wed 8/15 - Back/Shoulders/Bi's (Myo-Reps) & Cardio

Cardio:

• Walked 46 mins before work
• Walked 60 mins after work (3.7 miles)

Workout:

• (185#RevGripPull) 10/+3,3,3,3,3,3,2 (15sec)8 6min

These felt good.  This was the right weight (further progression notwithstanding).  I might be able to go up another weight and stay within the protocol, but no further.

• (150#CloseGripPull) 9/+3,3,3,3,3,3,3,2 (15sec)9 5min

Same as reverse grip pulldowns

• (120#Military) 15/+4,3,3,3,3,3,2 (10sec)8 4.5min

Military felt really good.  Really worked shoulders and good weight.

• (120#SeatedRow) 14/+3,3,3,3,3,3,3,3,3 (10sec)10 5min

These felt good, but I think I could have gone a weight heavier, but done less mini-sets.

• (20#LateralDelsts) 12/+4,4,4,4,4,4,4,3 (10sec)9 4.5min

I was surprised that I kept getting 4 reps for as many mini-sets as I did, and I was using good form and kept rest short.

• (110#Curls) 10/+3,3,3,3,3,3,2 (10sec)8 3:45min

Curls felt good, but don't know if +3 was the right rep range for bi's.  It was plenty heavy, but think I should have gone lighter and done more reps during the mini-sets.  Bi's feel worked well, but think mini-sets in the 4-5 range would be better.

• (70#RearDelts) 12/+4,3,3,3,3,3,3 (10sec)8 4min

Felt pretty good. Hard to tell if weight is right here and if I can go heavier.  The machine is awkward that way.

• (LyingLegRaise) 30/+8,8,8,8,8,8,6 (10sec)8 4min

These were awesome.  Really worked abs.  I liked this rep range for abs.  Going to be sore the next 2 days.

• (25#FrontDelt) 15/+5,5,5,5,5,4 (10sec)7 4min

Lying leg raises was the end of the WO as I had it written, but I'm just used to doing longer workouts and I may not get a good WO in on Friday becuase I'll be in PA, so I added front delts and bent over rows. Front delts were good.  Just as with lateral delts, I was surprised I kept getting 5 reps on the mini-sets.  These felt really good. I thought Military had done in my shoulders for the day, but I guess not.  I'm also used to doing the front/lateral/rear superset, so maybe this is why it felt so different and surprising I did as well as I did.

• (40#BentOverRows) 10/+4,4,4,4,4,4 (10sec)7 4min

Bent over rows were good.  My back had rested from the above exercises and these felt good, but exhausting.  I was done after these.

51mins total

Back:34
Shoulders: 32
Bi's: 8
Core: 8
Total: 82 sets

Overall this was a fantastic workout again today.  I was pretty well spent after the leg raises and needed to take a couple minute rest before hitting delts and back with those last two exercises.  Probably would have been fine without them, and workout would have been done in about 40 minutes at that point.  I'm loving this Myo-rep protocol, but definitely still feeling my way through it.  Some exercises definitely lend themselves better to the protocol than others.  I'm definitely going to keep using the protocol for a couple of weeks and see where it leads me and tweak the exercises and weights where I can and where I think it would make improvements.  A couple examples are:
1. Biceps - I think I need to start lighter and increase reps by 1-2 here per mini-set
2.General - I think I need to start lighter and hit 4 effective reps in mini-sets for a couple of workouts and then progress up in weight and move to 3 effective reps.  Gotta have progression and I started at the higher end.

Nutrition:
Gotta stop with the cereal.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
8/15/2012	8AM	Walked 46 mins.
	11AM	BCAA	10g
	11AM	WO - Back/Shoulders/Bi's
	12:30PM	Creatine	5g
	12:30PM	Whey Shake W1	1 scoop	30	4	1	140
	2PM	Salad	16oz	8.686	21.3	0	114.29
	2PM	Chicken	9oz	63	0	2.3	270
	2PM	Sweet Potato	4.8oz	2.88	28.3	0	124.8
	2PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	5PM	Kix	30g	2	25	0	110
	5PM	Milk (FF)	1/2 cup	4	6.5	0	45
	5PM	Cottage Cheese (FF)	1/2 Cup	11	8	0	80
	7PM	Tuna (7oz can)	5.5oz	44	0	1.7	192.5
	7PM	Zuchini&Squash	10oz	3	9	0	50
	7PM	Apple	1 med	0	25	0	95
	7:30PM	60 min walk
	9:30PM	Kix	30g	2	25	0	110
	9:30PM	Fruity Pebbles	30g	2	25	0	110
	9:30PM	Milk (FF)	1Cup	8	13	0	90
	9:30PM	Casein Shake C2	1 scoop	24	3	1	130
	9:30PM	Froyo		3	15	3	100
	9:30PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1oz	6	6	15	165
		TOTALS:	Grams	214	258	24	2,094
			Calories	857.9	1030	218	2,106
			Percent	41%	49%	10%	100%