Wednesday 5/30 - Back/Shoulders/Bi's & Cardio

Cardio:

• Walked 43 minutes in the AM.  Nice morning, not as humid as last couple of day due to storm that rolled through last night.

Workout:

• (Pullups/Military/TortureTwist)3, Pullups 10,7,6.  50#Military
• (150#CloseLatPull/25#HCurl)3, Close lat drop set
• (20#LatRaise/RearDelt)4, dropped to 15#s after 2 sets
• (105#SeatedRow/20#Curl)3, dropped seated row weight each set
• (25#BackExt/CaptChair)3
• (15#IsoCurls)1, 30 reps
• (40#BentOverRows)3, one arm rows

43 mins

Back: 15
Shoulders: 11
Bi's: 7
Core: 6
Total:  39 sets

Comments:
Didn't have it today.  Motivation was so-so and just wasn't feeling it, so did less volume.  Pullups were hard, 10 on first set was even hard.  Wanted to bump military up in weight - today probably wasn't the right day to do it.  Did 50#s first two sets (7,5 reps), got 50#s up for third set and left shoulder wasn't having any of it.  Dropped to 45#s for 3rd set.  Still decent heavy military though.  Close lat pull downs were decent, did a drop set on 3rd set 150,90,60 really squeezing and holding.  Put 120#s on seated rows with rope and it felt like a ton, as did most things today.  Dropped to 105, then 90, then 75.  Still worked well with good form, but strength just not there.  Didn't superset core with lat pull/Hcurl combo I normally do to keep workout short, but added in captain chair leg raises with back extensions so I didn't completely ditch core.  Isolation curls felt really good.  Did bent over dumbbell rows for 1st time today.  Felt good and will do them again.  I avoided them before because I generally don't like exercises that you have to do one side, switch, do the other side.  Mainly due to cost(time)/benefit reasons.  These really didn't take too long.  Overall, a shorter workout with less volume, a little bit with lighter weight, but still solid even though energy just wasn't there.  I've strung together about 3-4 weeks of really great WO's and it's probably time for a break and my body might be telling me that.  Need to monitor.  I'll see how Friday goes and if energy still isn't there, the following week will have to be a down week.

Ate more carbs today due to lack of energy.  Some oatmeal in the morning, and 1 cup of brown rice split across 2 afternoon meals.

Protein:
6:15AM Whey shake & creatine 15g (half portion)
7:14 43 min walk
8:30 1/4cup oatmeal, pb, milk, casein, 20carb, 15g
10:45 WO - Back/shoulders/bi's
Noon 1/2 cup brown rice & tuna  & creatine 25g
12oz chicken from salad bar = 90g
12:30 2 egg whites, chicken, salad 20g
3:15 1/2 cup brown rice & chicken 40g
6:30 Chicken, cottage cheese & salad 40g
8:15 Chicken & cottage cheese 20g
10:30 Casein shake 30g

Total: 205g

My list of commonly eaten food items is growing:
1oz carrot 2.7g carb - 12 cal
1oz snap pea 2.1g carb - 12 cal
1oz broccoli 2g carb - 10 cal
1oz tomato 1.7g carb - 8 cal
1oz caulifloer 1.5g carb - 7 cal
1oz spinach 1.0g carb - 7 cal
1oz mushroom .9g carb - 6 cal
1oz sweet potato 6g carb - 26 cal
1oz brown rice 6.5 carb - 31 cal
1cup brown rice 45 carb, 5prot - 216cal
1/2cup oatmeal 27 carb, 5prot, 3fat - 150cal

1 Apple (large) 35carb, 140cal
1 Pear (large 8oz) 35carb, 140cal

1oz chicken 7-8g prot - 50 cal
1oz salmon 6g prot - 60 cal
1egg white 3.6g prot - 17 cal
1 4oz 95/5% burger patty 29g prot, 0carb, 7fat, 180cal
1 scoop whey protein 28g prot, 4carb, 1fat, 140cal
1 scoop casein protein 25g prot, 11carb, 1.5fat, 160cal