Friday 5/25 - Back/Shoulders/Bi's

Quick weight note: The last couple of days I've been right over 170, down from 173 after a small carb refeed (read planned overeating after cutting down below 170).  Thankfully that's going about as planned and still getting a ton to eat.  Half way through reading UD 2.0 and think I may start that next Monday.  Might stabilize around 170 for another week, then start it because it will change both diet and workout routine (and this Monday is Memorial day...probably not a great day to start new diet and workout routine).

Cardio:

• 46 mins in the morning.  Walked out uphill, ran home downhill (to keep heart rate up a bit).  Calling it a "run" in the log. :) 

Workout:

• (Pullups/45#Mil/TortureTwist)4, Pullups (10,8,6,6), Military drop set 45/20/10.

• (150#CloseLat/25#HCurl/Plank)3, Bump up CL weight, drop set 150/120/90 last set (really good squeeze on drop set), plank (2:00, 1:45, 2:00)

• (20#LateralRaise/RDelt)4, 20#s 2 sets, 15#s 2 sets.  Drop set on lat raise down to 10#'s. Burning!

• (90#SeatRow/20#Curl/10#FrontRaise)3, Rows drop set 90/60/30, good squeeze.

• (10#IsolationCurl)1, 40 reps

• (50#Shrug/25#BackExt)3

63 min

Back: 13
Shoulders: 18
Bi's: 7
Core: 7
Total: 45 Sets

Really good workout.  Went in for a stimulation, got a great workout. Did a drop set on last set of all major movements today.  I'm not sure if that's a good idea or not, but it sure as hell does work the muscle.  Pullups pretty good today, so was military.  Close lat pulldowns were really good.  Bumped up to 150# and the drop set on last set was really good.  REALLY felt the squeeze in the back.  Did 2 minute planks, but wussed out on the 2nd one and only held it 1:45.  I seem to be lost when it comes to shoulders after military.  Lateral raises, front raises, rear delt, shrugs...do 'em all, concentrate on one or two?  Guess I'll just keep doing combinations of all of them for now.  I feel like the front of my shoulder, where it meets the pec, is not very well developed comparatively.  Should probably make sure to do front DB raises all the time.  Forgot that I wanted to incorporate the Arnold Press into my shoulder workout.  Have to remember that for next WO. Seated rows were all done with the rope again.  90#'s isn't a lot of weight here, but that's not important after already doing pullups and heavy (for me) close grip pull downs.  The one set of isolation curls with 40 reps felt really good.  All the back work really works the bi's so I don't get a lot of reps (7-12) with heavier curls.  These allowed me a lot of reps and a good pump in the bi's.

Protein:
7:15AM Whey shake 30g
7:30AM 46 min walk/run (walked out, ran mile home).
8:45 5 egg white omelet w/ mushroom and spinach ~100cal, 20g (great meal!)
11AM Whey50/Casein50 shake 30g
Noon WO
12oz. chicken from bar = 90g
1:30PM Chicken, egg whites, sweet potato, salad, beets 45g
5:15 Chicken and salad 45g
11PM Casein shake & cottage cheese 40g
Total: 210g