- (135#Pulldown/35#Mil/BallPike)5, decided to do lat pulldowns rather than pullups today - just felt like it. Good military press. Might move up to 40#s. Ball Pike still a good go-to for core, I think.
- (120#SeatRow/20#HCurl/25#Russian&Crunches)4, Did better job holding seat row at contraction. Wanted to do Russians, but holding the 25#plate was tiring right after hammer curls so switched to weighted crunches.
- (20#UpRow/20#RDelt)4, Liked this combo again. Did rear delts sitting rather than standing today.
- (105#CloseLatPull/20#Curl)4, Really liked this close lat pulldowns again. Probably want to do them earlier in rotation before back is fatigued. Bi's were looking big after these sets of curls.
- (40#Shrugs/Preacher)3, Veins popping on top of bi's during curls. I'm not very vascular, so this was a little surprising...in a good way.
Back: 13
Shoulders: 16
Bi's: 11
Core: 9
Total: 49 sets
Comments:
Overall really good workout. Still having difficulty really feeling my back work as I do my other muscle groups. Starting to think that I've been neglecting core work in favor of the "show me" muscles. Need to start doing core work on cardio days, because workouts in gym are already long enough without adding even more core work to these workouts. I've found twisting cable exercises to be good, but they just take so damn long to do both sides that they really extend a workout time. Found some new core exercises I'm going to try and need to get back to more planks. Hard to do planks on shoulder day because shoulders begin to give out before core. Sometimes similar thing happens on chest/tri days where tri's start to give out before core...which is another reason I need to do these on cardio days.
Had physical this morning with blood, turn your head & cough, bend over and take a deep breath tests included. Oh my! Results were excellent though. Doc asked if I was a vegetarian (I'm not!) because my lipid (cholesterol) readings came back so good. Liver functions normal and glucose level very good. Advice was to keep doing what I'm doing. Also got a tetanus vaccine. Great to have this medical baseline for going forward now that I'm 40.
Doc recommended Julian Micheal nutrition book. Said it's really good and gets into hormone levels and how it impacts fat metabolism. Might have to check it out.
Protein:
6:30AM Whey75/Casein25 & Creatine 30g
7:30AM Oatmeal/pb/berries 5g
10:15AM Whey shake 30g
11AM workout
Chicken at lunch 14.4oz = 100g
12:45PM Brown rice, chicken & salad 30g
4PM Chicken & salad 35g
8PM Remaining chicken 35g
11PM Casein shake 25g
Total: 190g
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