Fri 9/14 - Chest/Tri's & Cardio

Cardio:

• 41 mins.  Ran for 10, walked for 31.  It was never going to be a "run" today.  I just wanted to get my HR up, but even for that 10 mins my knees and feet were a problem.  I'm going to have to see a doc.  I'm still having major cramping in my calves and feet, especially at night.  I've been supplementing potassium and calcium.  No idea what's going on.  Caffeine?  Don't think it's dehydration.

Workout:

• (210#Bench)6,5,5,4 (4) 20 
• (50#Incline)6,6,5,4 (4) 21
• (Dips)16/+4,4,4,3 (5) 31
• (50#OHTriExt)10/+3,3,3,3,3 (6) 25
• (40#Crunch)17/+4,4,4,4 (5)
• (LyingLegRaise)15/+5,5,5,5 (5)
• (120#Pushdown)12/+4,4,4,3 (5) 27

36 mins
Chest: 13 (72)
Tri: 11 (52)
Core: 10
Total: 34 Sets (activation + mini-sets)

Bench was good.  I wanted to go "heavy" today because I've been doing myo-reps with lighter weight (per protocol) for a while so I wanted to see where I stood. I was pleased with this effort.  It felt heavy, but I was able to get plenty of reps.  I'll need to look back and compare the number of weight/reps to an older WO, but I believe I was doing same weight with similar reps when playing with 5X5.  So, it's good I haven't lost anything, not so great that it appears I haven't gained a bunch either.  Regardless, good bench work today. About 1 min rest between sets, so not a ton.

I was pleased with incline as well.  Again, I'll have to check against a previous WO, but I think this is an improvement.  1 min rests.

Dips were much better than the last 2 WO's so I was happy with that.  BUT, before doing dips I had to run up to my desk to check my phone to see if my boss had called or txt'd so I had some extra rest (only a couple mins).  Regardless, I was happy I did 16, twice what I did last WO on the activation set.

Overhead tri extensions were OK.  Bothered my left elbow a little, but solid work.

Really good core/abs today.  I upped the weight on crunches from 35-40#s.  These are hard, and still not sure I'm getting the most I could out of them.  Can sure feel them working though.  Then I did lying leg raise to hip raise.  I could REALLY feel these after doing weighted crunches.  I liked this double up on abs a lot.  It was also good because lying leg raises were starting to take pretty long time because I could do so many, so this was a little quicker because my abs were pre-fatigued from crunches.

Pushdowns were good.  Really worked them and tried not to cheat at all.

Overall a great WO in 36 mins.  I'm reading "Bigger, Leaner, Stronger" by Michael Matthews and gleaning some useful stuff out of that book.  It's really a great no nonsense approach to lifting and building muscle condensed into an easy to read and implementable approach.  Reading this is why I did heavy bench and incline today instead of myo reps.  It was a nice change up, but still like the myo reps a lot too and they can live together.  Again, I need to get to the other gym for heavy barbell work though.  Anyway, awesome WO with right amount of time and what I think is narrowing in on a
better amount of volume.  I've got to quit doing 25-30 sets per muscle group and just annihilating them.  I need to remember that they need to be stimulated and overloaded, not destroyed, in order to grow. 

Nutrition:
Another good nutrition day.  I weighed 170.0 this morning.  I think this will be one last cut before it gets cold, then maintenance/bulk...generally eating more normally & not tracking so meticulously.  Tomorrow I'm planning on basically the same as the last 3 days (~1,400 cals), then a re-feed on Sun, but nothing out of control like recent re-feeds.  Doing it on Sunday will also be better because I'll be loading for a heavy WO on Monday.  When I do them on Friday, I have a couple days before another hard WO.  BUT, it's also good to have a re-feed after a big WO.  Who knows...

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
9/14/2012	7:30AM	41 min walk
	8:30AM	BCAA	10g
	1:30PM	Creatine	5g
	1:30PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Oatmeal	1/2 cup	5	27	3	150
	2:30PM	Chicken	4.5oz	32	0	1	135
	2:30PM	Salad	12oz	7	16	0	86
	2:30PM	Egg Whites	2whites	7	0	0	34
	5PM	Chicken	4.5oz	32	0	1	135
	5PM	Banana	1small (5.7)	1	23	0	90
	7:30PM	Chicken	7oz	49	0	2	210
	7:30PM	Broccoli	4oz	3	8	0	40
	9PM	Oatmeal	1/2 cup	5	27	3	150
	9PM	Casein Protein C2	1 scoop	24	3	1	120
	All Day	Almonds	1oz	6	6	15	185
		TOTALS:	Grams	200	114	27	1,475
			Calories	798	457	246	1,502
			Percent	53%	30%	16%	100%