Friday 5/18 - Chest/Tri's & Cardio

Cardio:

• 50 minute walk in the AM.  It was a beautiful morning and I figured I'd get out for a bit.  I never know on weekends when I have the kids if I'll get normal workouts/run in and was up early so took advantage of it.

Workout:

• (50#Bench/Twists)5, Good bench 16,12,9,8,8 IIRC

• (45#Incline/Core)4, Incline 11,9,7,6. Core was PlankX2, side crunches, bicycles. Was planning on 4 planks, but tri's were giving out long before core was getting good work.

• (45#Dips/20#Flys)4, Dips 11,7,6,5.  Dips started off promising, but hit a wall fast.  Very little rest with dips/flys.

• (50#TriExt/CableFly)5, Bumped up tri extensions to 50, last set was drop set 50,35,20.  Went deep, only got 5 w/ 35#s, maybe should have dropped to 30#s.

• (70#TriPushDown)5, First 2 with straight bar, last 3 with rope, last set drop set of 70,50,30 all to failure.  Tri's on fire.

• (BenchToFail)1, Did a set of bench to failure on the bench machine.  Couldn't do much weight, 90#'s maybe.  Chest and Tri's were beat.

62 mins

Chest: 18
Tri's: 14
Core: 9
Total: 41

Comments:
Really good workout.  Better than expected. Was planning on lower volume in anticipation of not having as much energy as normal, but was feeling ok, so kept to normal workout load.  If I stick to carb restricted diet through the weekend and into next week, workouts will most likely need to be adjusted.  Sticking to this diet is a big IF right now.  Didn't have any carbs before WO (or after for that matter, save a bite of granola bar to try to spike insulin a bit for creatine to work).  Some recommend not bothering with creatine when
limiting carbs so strictly, but I'll keep using 5g because I'm going to be carb cycling and don't want to stop and then do another creatine load.  Actually, I need to look at my log and see how long I've been taking creatine.  May be time to cycle off it for 2 weeks or so and then load up again.

Protein:
6:30AM Whey shake & creatine 30g
Weighed 171.4 this AM, down from 4 straight days in the 173's. That's after 1 day of cutting carbs back
after a "refeed" of sorts.  I ate over 230 grams of protein yesterday as well.
7:30AM 50 min walk.  Beautiful morning.
9:15 Tuna (1can), salad, cottage cheese (1/3cup) 35g
14.5oz. chicken from bar = 101g (didn't end up eating all the chicken)
12:15PM Skim milk and whey shake 40g
12:45 WO - Chest/Tri's
2:45 Salad, eggs, chicken & creatine 30g
6:45 Salad and chicken 35g
10:15 chicken 20g
11:30 Casein shake 30g
Total: 220g