Monday 5/7 - Back/Shoulders/Bi's + Cardio

Back/Shoulders/Bi's/Core

Workout:

• (Pullups/40#Mil/TortureTwist)4, Great pullups (8,7,6,5) today w/o weight.  Military was also a bump up in weight.  Very nice.

• (135#CloseLatPull/20#HCurl)4, Decided to move the close lat pulls up earlier in the workout because I think it works well.

• (20#UpRow/20#RDelt)4, Still a good combo.

• (105/90#SeatRow/20#Curl)5, Really good seated rows with rope.

• (Preacher/40#Shrugs)4, Not much to say here, or about curls in general.  Just kind of "there".

Mins: 55

Back: 13
Shoulders: 16
Bi's: 13
Core: 4

Total: 46 sets

Comments:
Fantastic workout!  Feel like a dork I'm so happy about the pullups.  I should have tried them much earlier. Been kind of frustrated with pullups and back lately, so decided to use less weight on the pullup assist machine.  Did first pullup and realized that on the way back up, the assisted weight wasn't coming up as fast as I was, so I said fuck it and did regular pullups.  Awesome!  Even as a kid I wanted to be able to do pullups, and it's something I've never really been able to do (save 1 or 2 pullups).  I did 4 sets (8,7,6,5).  It sounds silly, but it felt so good pulling up and down on the bar under my own power with own body weight.  Felt really good and can tell it really is different than lat pull downs or pullups on the assist machine.  I was starting to dread "back" day because was getting frustrated with pullups.  That's probably why I did lat pull downs instead of pullups last back workout. Now I'm looking forward to my next back workout on Friday!  Military was good with 40's, but as I write this three hours after workout, shoulders are sore so I'm going to take some ibuprofin. Close grip lat pull downs were good placed earlier in the workout and I was able to do more weight still under control than last workouts.  Seated rows - started with heavier weight on seated rows, but back already fatigued, so lowered it.  Did 3 sets with regular grip attachment, then switched to the rope and lighter weight so I could separate hands at the contraction and get a longer pull and better squeeze.  Liked that a lot.  I was contemplating not doing seated rows for time reasons (a lot going on at work today), but glad I did them and liked the rope so much I did 5 sets instead of 4.  Will mix this in going forward.  Didn't do a lot of core due to time constraints and hoping to do them on cardio days too, but the torture twists were good again.  I could still feel them in my abs from Friday!  46 sets in 55 minutes.  Not a ton of rest in there.

Evening Cardio:
Went for a 47 min walk after work in the evening.

Protein:
6:30AM Whey shake 30g
7:30AM Oatmeal/pb/berries 5g
9:45AM Whey and casein 35g
11AM workout
12:30PM Chicken & brown rice & salad 40g
3PM Chicken & brown rice & salad 30g
6PM Chicken & salad 35g
10PM Chicken 10g
11PM Casein 30g
Total: 215