Friday, September 7, 2012

Fri 9/7 - Back/Shoulders/Bi's & Cardio

Cardio:
  •  51 min morning walk before work.  Jogged a little in the beginning to get the HR up a little bit.
Workout:
  • (180#RevGripPull) 10/+3,3,3,3,3,2 (7) 27
  •  (120#Military) 15/+3,3,3,3,3,3 (7) 33
  • (150#CloseGripPull) 12/+3,3,3,3,3,3 (7) 30
  • (60#RearDelts) 15/+4,4,4,4,4 (6) 35
  • (120#SeatedRow) 9/+3,3,3,3,3 (6) 27
  • (80#Curls) 15/+4,4,4,4,4 (6) 35
  • (20#LateralDelsts) 10/+3,3,3,3,3, 15#/+8,6 (8) 39
  • (35#Crunch) 13/+4,3,3,3,2 (6) 28
  • (45#BentOverRows) 12/+4,4,4,4, (5) 28
  • (45#Shrugs) 20/+5,5,5,5,5,8 (7) 53
  • (25#FrontDelt) 15/+4,4,4,4,4,4,3 (8) 42
50 mins
Back: 25 (112)
Shoulders: 36 (202)
Bi's: 6 (35)
Abs: 6 (28)
Total: 73 (activation + mini-sets) (377 reps)
 
Reverse grip pulldowns were great today. I used a heavier weight and today I could really feel it working my lats (which is more important than the heavier weight).

Military was really good again for the 3rd or 4th WO in a row.  Is it translating into size? Not sure.  Last WO I did 4 reps, but this still felt really good.

I forgot how much I like close grip pulldowns.  Really glad I did these today.  They felt really good in my back.  Weight was right.  Failed on last rep.

Rear delts were good and 4 reps felt really good (did 3's last WO).  Failed on last rep.  Focused on not letting tri's get into the movement too much.

Seated rows were OK.  Back was already fatigued from heavy pulldowns and didn't get quite the squeeze I wanted.  This bothers my left elbow pretty bad.

Curls were really good again, though I got less reps than last WO. Probably because I'd done more back already before this than last WO.

Lateral raises were about the same as last week.  Like last week, I dropped to 15#s for last to sets to get some more reps.  Again, maybe I should have started lighter, but want to go heavy on these to build mass. Hopefully that's the right call.

I did weighted crunches on the decline again.  I did a practice set on the ball during warmup and it didn't feel like it was doing anything.  I did another set at the end of the WO and even after doing these on decline to failure, I still didn't feel it.  It's awkward and I must not be doing something right.  I even watched some form videos on youtube for this to help.  It didn't.

Bent over rows were OK.  Back was dead, so couldn't feel these in my back as well as last WO.  Probably should have used 40#s today.

Shrugs were good today.  I really tried to squeeze and hold at contraction.  I thought about doing these behind the back using the same pully setup as for curls.  Behind the back on the Smith machine felt really good. I'll have to give this a shot next time.

I had front delts penciled in earlier in the WO, but wanted to keep the WO shorter and shoulders had gotten a good WO from military and the other movements so I crossed it off.  After shrugs, I was going to stop, but figured what the hell.  It's only about 3-4 more minutes.  I've got to quit doing that and trust I'm getting enough volume with less exercises.

Overall, a really great WO!  I was getting lazy-itis Friday afternoon and was just going to get a good stimulation, but for whatever reason, I felt energized when I got in the gym and nearly every exercise felt good.  I was really getting good mind-muscle connection (except for when back started to really fatigue, such as for bent over rows).  WO was 5 or 10 minutes longer than I wanted today, but not far off.  Very happy with how back went and really glad I did close grip pulldowns.  I hadn't done them in a while.

Nutrition:
I weighed 169.6 this morning.  Cardio + big WO + kids this weekend = Friday night refeed.
Fri Time Item Size Prot Carb Fat Cal
9/7/2012 7AM 51 min walk



 

8AM BCAA 10g


 

1PM BCAA 10g


 

1PM WO - Back/Shoulders


 

2PM Creatine 5g


 

2PM Whey Shake W1 1 scoop 30 4 1 140

2:15PM Milk (Fat Free) 1 Cup 9 13 0 90

2:30PM Salad 12oz 7 16 0 86

2:30PM Chicken 4oz 28 0 1 120

2:30PM Banana 1 small 1 23 0 90

2:30PM Egg Whites 3whites 11 1 0 51

5:30PM Chicken 4oz 28 0 1 120

5:30PM Kix 1serving 2 25 1 110

5:30PM Milk (Fat Free) 1/2cup 5 7 0 45

7PM Chicken 4oz 28 0 1 120

7PM Salad 6oz 3 8 0 43

9PM Sweet Frog 12oz 12 66 3 340

9:30PM Casein Protein C1 1 scoop 25 11 2 160

10PM Kix 4servings 8 100 2 440

10PM Milk (Fat Free) 1.5cups 14 20 0 135
  All Day Almonds 1oz 6 6 15 165
 





 
 
TOTALS: Grams 216 299 26  2,255
 
  Calories 863 1194 237  2,293
      Percent 38% 52% 10% 100%

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