Friday, July 25, 2014

Fri 7/25 - Push Day

Thu 7/24 - Rest and Celebration Day
I weighed 174.4 and ate a lot for a rest day.


Prot Carb Fat Cal
TOTALS: Grams 211 392 34  2,705
Calories 846 1568 305  2,719
Percent 31% 58% 11% `

Fri 7/25 - Push Day
Workout: LA Fitness
(85#DBInc)6,6,6,6,6,65x10,9,9 Awesome incline work!
(50#IsoShldr)3x8
(115#Crunch)3x10
(250#Fly)11,8,220x8
(35#IncFly)8,30x8
(80#OHTri)11,8,70x10
(65#PushDn)9,8
(25#Rope)2x15
59 mins + 11 w/u =  70 mins

Push WO today. My right shoulder and neck were both really bothering me, but I wanted to go heavy today since last push day I didn't go real heavy. Perfect logic - shoulder and neck in real bad shape...make it a "heavy" day. I'm brilliant.  Anyway, instead of trying to do my normal 3-4 sets of 8 (or as close to that as possible) with 85#'s, I decided to do 5x5. That changed on the first set to try 5x6. I was able to get it, and with fairly short rests. 13 mins total for the 5x6. Good volume with this weight and not too many "grinder" reps. Perfect for today and something I think I'll do more often.  Then, because that wasn't enough volume already, I did 3 sets w/ 65#'s at a steeper incline. One of the better incline WO's I think I've ever done.

Shoulder press was tuff after all the incline pressing. Supersetted these w/ heavy cable crunches. I needed the rest between sets of shoulder press anyway. Fly's got really heavy quickly.  I was going to stop after 2 sets, but stuck w/ the planned 3 but had to lower the weight and still only got 8 reps on that set. Chest was pretty fried. But I did incline fly's anyway. Lately I'd get 10 reps fairly easy with 35#DB's. Not today. 8 first set, dropped weight and still only got 8. I probably could've gotten more, but didn't want to grind these because they're tough on the shoulders (for me). I supersetted DB overhead tri extensions with incline fly's. Surprise, these got realy heavy fast too. Finished up with some heavy-ish pusdowns followed by light rope pushdowns. Last set I did slow negatives. Tri's and chest officially cooked.  Awesome WO! Now I just have to control myself until sushi time with Sarah tonight! :)

Nutrition:
I weighed 175.0 this morning. Feeling pretty good. Not quite as lean as I'd like to be leading into a weekend and then a week of home cooking at Mom's, but this diet break is good for me right now. Huge sushi dinner and lots of froyo and cereal late night to hit cals. Hate eating that much late at night, but didn't eat much during the day knowing I was going to have a huge dinner.


Prot Carb Fat Cal
TOTALS: Grams 181 357 50  2,581
  Calories 723 1426 448  2,597
  Percent 28% 55% 17% `

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