Tuesday, September 11, 2012

Tue 9/11 - Back/Shoulders/Bi's & Cardio

Cardio:
  • 48 min walk in the morning before work.  Had to wear a light jacket this morning!  Great weather!
Workout:
My chest is really sore today after yesterday's "mediocre" WO.  I think doing bench press "properly" hit my chest better and in a different way than usual.  I'll have to keep practicing proper technique.  Still lots to learn, even with a movement as "simple and basic" as the bench press.

I normally don't hit the gym on back to back days, but I'll be busy and OOO on Wednesday, so I doubled up...and it felt GREAT!  Had an awesome workout.  Short, but intense.  Some great lifts.  That said, with the aches and pains I've been having, it probably would have been wise to just take the day off. 
  • (180#RevGripPull) 12/+3,3,3,3,3 (6) 27
  • (120#Military) 15/+3,3,3,3,3 (6) 30
  • (150#CloseGripPull) 12/+3,3,3,3,3 (6) 27
  • (15#LateralDelsts) 20/+4,4,4,4,4 (6) 40
  • (25#Curls) 12/+3,3,3,3,3 (6) 27
  • (50#Shrugs) 13/+5,5,5,5 (5) 33
  • (105#SeatedRow) 10/+3,3,3,3,3,3 (7) 28
Reverse grip pulldowns were really good.  I could really feel them in my lats and the weight was good.

Military was great with the last rep on the last 2 sets REALLY working.  Shoulders were pumped & veins were popping.

Close grip pulldowns were really good.  I failed on the last rep of the last set, really worked these and squeezed at contraction.  Tried to keep body at 45 degree angle and not get pulled vertical to work different part of back than reverse grip pulldowns.

Lateral delts were probably the best they've ever been.  Used a lighter weight and higher reps (which I've been saying I should be doing).  Worked great and I could really feel these burning.  Veins in shoulders were popping big time!

I did dumbbell curls today and they felt great.  Good change up from barbell today.

Shrugs were good.  Nothing special, but good.

Workout as written was done here, but decided to do seated rows.  I started with 120#'s for the activation set, but dropped to 105#s for the mini sets.  I probably should have started there today because back and bi's were already worked.  I was able to get a good squeeze with the lighter weight.  Great!

Overall this was an absolutely great WO after a mediocre WO yesterday.  It was quick and intense.  Awesome!  (NOTE: I'm adjusting my feelings on the "mediocre" WO yesterday based on how chest feels today.  I think I worked it a lot harder than I thought using better technique and that *might* explain why dips were so low.  Still have to keep an eye on that though because it was two WO's in a row with low reps on dips).

28 mins (this was a GREAT WO in under a 1/2 hour!)
Back: 19 (82)
Shoulders: 17 (103)
Bi's: 6 (27)
Total: 42 (activation + mini-sets) (212 reps)

Nutrition:
I weighed 176.0 this morning.  Good nutrition day today.

Tue Time Item Size Prot Carb Fat Cal
9/11/2012 7AM BCAA 10g



8AM 48 min walk




Noon WO - Back/Shoulder/Bi's



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

1PM Chicken 8oz 56 0 2 240

1PM Salad 12oz 7 16 0 86

1PM Egg Whites 3whites 11 1 0 51

4PM Oatmeal 1/2 cup  5 27 3 150

5PM Tuna (7oz can) 5.5oz 44 0 1.7 192.5

5PM Yellow Squash 7oz 2.1 6.3 0 35

8:30PM Cottage Cheese (FF) 1/2 C (113g) 13 6 0 80

8:30PM Casein Protein C2 1 scoop 24 3 1 120

8:30PM Peanut Butter 1tbs (16g) 4 4 8 90

8:30PM Oatmeal 3/4cup 8 41 5 225
All Day Almonds 1oz 6 6 15 185







TOTALS: Grams 187 122 35  1,544

Calories 750 489 316  1,555
Percent 48% 31% 20% 100%

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