Thursday, December 6, 2012

Thu 12/6 - Upper (fat coming off)

Workout: (fasted)
(75#DBIncline)7,7,6,5 good
(155#SmithBOR)4x10 very good
(155#SmithBench)12,10,10 great
(115#Row)3x10
(95#SmithOHP)3x10 great
(30#IncFly)3x10
(65#OHTriExt)3x10 great
(50#RearDelt)3x10
(T-Twist)30/+10,10,10
(60#TriPushdown)3x10
55mins

DB incline was good.  I didn't get quite as many reps as Sat (8,7,6,6), but glad I was able to keep at same weight.  I was going to try to do pulldowns or 2 sets of pullups, but that hurt elbows bad on warmup, so I did bent over rows, which were really good.  Smith bench was excellent and then I used the row machine that I'm liking at the large Sprint gym.

Smith OHP was good and I really felt it in my traps on extension/felxion.  Incline flys were decent.  Overhead tri extensions were hard, but really good.  I really felt it in my tri's.  They were well worked from all the pushing already.  I did rear delt on the machine, did torture twists for abs and a couple quick sets of tri pushdowns on the dip assist/med ball.  These weren't as good today, and were really un-necessary.

Excellent WO, especially given low carbs/cals and working out fasted. Very happy w/ today.

Nutrition:
I weighed 180.2 this morning.  Decided not to increase carbs/cals much today.  I did have some Cherios w/milk after my WO, but decided not to eat the apple and banana I took to work with me.  I must have went to the fridge 5 times for that darn apple.  This weekend will be tough to keep clean with the kids.  I'm thinking I'll get to the gym early Sat AM before they wake up for a tension WO and have a "re-feed" after (e.g. a day with carbs).

Thu Time Item Size Prot Carb Fat Cal Weight
12/6/2012 11AM BCAA 10g


180.2

11AM WO - Upper





1PM Creatine 5g




1PM Whey Shake W1 1 scoop 30 4 1 140

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

1PM Cherios 1.5 Cups 5 30 2 150

1:30PM Chicken 4oz 28 0 1 120

3:30PM Salad 16oz 9 21 0 114

3:30PM Chicken 6.9oz 48 0 2 207

5:15PM Jerky (Walmart) 1oz 14 3 1 80

7:30PM Chicken 6.6oz 46 0 2 198

7:30PM Yellow Squash 6oz 2 5 0 30

9:30PM Jerky (Walmart) 1oz 14 3 1 80

9:30PM Casein Protein C2 1 scoop 24 3 1 120

All Day EFA's 10caps 0 0 10 90

All Day Almonds 1/2oz 3 3 8 93



Prot Carb Fat Cal

TOTALS: Grams 231 86 27   1,512

Calories 926 343 246   1,515
Percent 61% 23% 16% `

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