Wed 8/29 - Back/Shoulders/Bi's & Cardio

Cardio:

• Evening 51 min walk after "dinner" and then ate dinner #2 after the walk.

Absolutely beautiful day.  I didn't sleep well at all last night w/ only about 4 hours.  I was up for good at around 4:45 and was going to walk in the AM, but decided to wait until later in the day.  Really didn't want to be at work today.

Workout:
I didn't have high expectations for this WO with little sleep last night.

• (Pullups) 11/+3,3,3,2,2,2 (7).  Pretty good.
• (120#Military) 17/+4,4,4,3,3 (6) Felt really good again, but I think I pushed it too far on activation set.  Only got half reps on last rep of last 2 sets.
• (135#SeatedRow) 11/+3,3,3,3,3 (7) Bumped weight up on this today.  Left elbow really bothering me on these, but don't think going lighter would have been any less painful.  That said, maybe I should have gone lighter so I could get 4 rep mini-sets.
• (60#RearDelts) 12/+3,3,3,3,3,3,3,3,3 (10)
• (80#Curls) 20/+4,4,4,4,4,3,3 (8) Really good bi's again. More activation reps and more sets this week.
• (20#LateralDelts) 10/+3,3,3,3,3,3 15#/+8,8 (9)  Added the two sets at end with lighter weight because felt I needed more reps.  Might need to go lighter here from the start to get higher rep mini-sets. 
• (TortureTwist) 50/+16,14,14,14 (HipThrusts) 25,25,25 (8).  I was going to do weighted crunches on the ball, but I tried that before the WO during warmup and was having balance issues so I did torture twists and hip thrusts instead.  I went to high volume on first set of twists and hit a wall quickly.  These were good, but I still like lying leg raises to hip thrust better.  I want to start adding in some weighted ab work for hypertrophy.
• (45#BentOverRows) 12/+4,4,4,4,4,4 (7) Bumped up weight for bent rows and they felt really good again.  These take a lot out of me.  I'm breathing really hard and sweating a lot after these.
• (25#FrontDelt) 15/+4,4,4,4,4,4,3 (8) Good today.  Did them slow and under control on way up and down.
• (45#Shrugs) 20/+5,5,5,5,5,8 (7).  Haven't done shrugs in a while and just decided to add them on today

49 mins
Back: 21
Shoulders: 40
Bi's: 8
Core: 8
Total: 77 sets (activation + mini-sets) 

Decent WO, especially given lack of sleep.  Most of my lifts were as good or better then last back WO, so that's good.  I didn't do as much back work.  My left elbow is really bothering me and heavy pulling motions really bother it (ie. Seated Rows).  This is why I didn't do Reverse Grip Pulldowns or Close Grip Pullowns.  Hopefully by next week my elbow will be able to handle those again.  If not, I'll swap out pullups and do at least one of those.

I've got to get over trying to go heavier and listen to what my body is telling me, and that is 4-rep mini-sets seems to work better for some (most?) muscle groups. Also need to work this into a progression plan, meaning:

• Start with a weight that I can get 15-17 activation reps, 4-5 rep mini-sets week1/2
• Week 3/4, move to a weight for 12-15 activation reps, 3-4 rep mini sets
• Week 5/6, move to 10-12 activation reps, 3 rep mini sets
• Week 7/8, 8-10 activation reps, 2-3 rep mini sets
• Week 9/10, deload week(s)

Nutrition:
Decent day today.  Got into a little bit of cereal this evening, but that was OK.  Weight was 169.8 this morning.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
8/29/2012	Noon	BCAA	10g
	12:15PM	WO - Back/Shoulders/Bi's
	1:30PM	Creatine	5g
	1:30PM	Whey Shake W1	1 scoop	30	4	1	140
	2PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2PM	Broccoli/Snap Peas	5oz	3.5	10	0	50
	2PM	Sweet Potato	4.6oz	3	27	0	120
	2PM	Banana	1 small	1	23	0	90
	5:30PM	Chicken	6.5oz	46	0	2	195
	5:30PM	Salad	14oz	8	19	0	100
	5:30PM	Oatmeal	1/4cup	3	14	2	75
	6PM	Apple	1 med	0	25	0	95
	6PM	51 min walk
	8PM	Egg Whites	2whites	7	0	0	34
	8PM	Apple Jacks	2servings	2	50	1	200
	8PM	Milk (FF)	1Cup	8	13	0	90
	8PM	Casein Protein C1	1 scoop	25	11	2	160
	8PM	Chobani Yogurt	6oz	18	7	0	100
	11PM	BCAA	10g
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	201	206	16	1,724
			Calories	803	825	145	1,772
			Percent	45%	47%	8%	100%