Sat 6/30 - Cardio

Cardio:

• Ran 7.1 miles in 67:01 (10:15, 9:28, 9:08, 9:26, 9:45, 9:10, 8:52, :55), 9:25 pace, c/d 14.  Decent run.  Fairly hot, but happy with longest run in months.  Left knee didn't bother me near as much as my last run on Thursday.

Nutrition:
Was really tempted to eat a big bowl of oatmeal after my run, but kept to the plan.  Glad I did.  Gotta give IF some time to see how it works.

Sat	Time	Item	Size	Prot	Carb	Fat	Cal
6/30/2012	6:30AM	FAST
	8AM	7 mile run
	12:15PM	Brown Rice	4oz	2.5	27	1	125
	12:15PM	Tuna	1 Can (7oz)	50	0	2	231
	12:15PM	Snap Peas/Broccoli	4oz	3.2	10	0	48
	12:15PM	Chobani Yogurt	6oz	18	7	0	100
	12:15PM	Carrots	2oz	0.6	5.4	0	24
	5:30PM	Steak	6oz	51	0	11	318
	5:30PM	Brown Rice	4oz	2.5	26.5	1	125
	5:30PM	Snap Peas/Broccoli	4oz	3.2	10	0	48
	10:30PM	Chobani Yogurt	6oz	18	7	0	100
	10:30PM	Apple	1 med	0	25	0	95
	11PM	Cottage Cheese	1/2cup	14	5	1	90
	All Day	Almonds	1oz	6	6	15	165
	TOTALS:		Grams	169	128	31	1,469
			Calories	676	514	280	1,470
			Percent	46%	35%	19%	100%

Fri 6/29 - Chest/Tri's

We had a huge storm come through last night and it killed the power around 10PM so I didn't get to post this until today (Sat).  It was 104 degrees today (that's not heat index, that was just temp) so after power and AC went out last night it got *quite* warm in the house.

Cardio:

• 62 minute walk in the morning.  Going to be 100 and very humid today.  It was already hot, humid and sticky in the morning.  Glad it wasn't a run day.

Workout: 

• (195#Guillotine/Core)5, bumped up weight to . Reps were 8,7,5,5,5
• (45#Dumbbell)5, reps were 9,8, dropped to 40#s and got 8,8
• (Dips/30#InclineFlys)4, Dips were 10,7,6,6. 
• (50#OverheadTriExtension6/CableCross2/110#PeckDeck2),
• (110#TriPushDown4/KickBacks2)

45 mins
Chest: 18
Tri's: 16
Core: 5
Total:  39 sets

Comments: 
Awesome workout!  Really happy with how this went.  Especially after lackluster WO and run the last 2 days.  Perfect amount of time, and feel that I got a lot of good work in on both chest and tri's.  Only 1 core exercise which helped keep time down, but had 2 really good core sessions this week on Tue and Thu after runs.
Bumped up guillotine bench to 195#'s and was happy with the effort there.  Hit a bit of a wall the last set and had to get a fair amount of assistance on the last 2 reps.  Right in the rep range I wanted and tells me I really pushed it hard.  My one core exercise was the hip thrusts to the ceiling "thing".  Need to find a video of that exercise.  Dumbbell bench was good and tough even with the weight not being very heavy.  Very little rest between sets.
Dips were about the same as last WO.  Hit the wall fairly quickly.  What I did today though was after my last rep at failure, I lowered as slowly as I could rather than just stopping.  Have to be careful not to go to deep doing that though.  Flys felt really good.  Dropped the last set to 25#s and went nice and slow on the negatives.  This really burned.  I should probably do more of that.
Overhead tri extensions were good.  Did drop sets the last 2 sets.  These are always pretty good and I still think they are great.  Love these.  Cable crossovers were just "there", but peck deck fly's were really good.  Went slow on the negative and really squeezed and held at contraction.
Tri pushdowns and kickbacks were pretty good.  Tri's were really dead by this point.

Nutrition:
I've kind of started some intermittent fasting (IF).  After a lot of research, and hitting a bit of a plateau, I'm giving this a try.  Check out the leangains.com site for some info on IF.  Basically, you eat your last meal at night, then fast until after your WO with the exception of a small pre-workout.  Most recommend some BCAA's 15 mins before the WO.  I had a whey shake (which contains BCAA's) about 30 mins before my WO.  The theory is that your body really doesn't need to be fed every 3 hours to keep from going catabolic.  Protein actually takes quite a bit of time to digest and release all it's amino acids into your blood stream; more like 6-7 hours for a meal with a good amount of protein.  During the night after your last meal has digested and during the period between when you wake and your workout, your body can actually stop digesting and processing food and burn calories (and FAT).  Anyway, I'm giving it a try to see what the results are like.  After a couple of days, so far so good.

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
6/29/2012	6:30AM	FAST
	12:30PM	Whey Shake	1 scoop	30	4	1	140
	1PM	WO - Chest/Tri's
	2:30PM	Apple	1 med	0	25	0	95
	2:30PM	Brown Rice	5.5oz	3.4	36	1	172
	2:30PM	Tuna	1 Can (7oz)	50	0	2	231
	2:30PM	Snap Peas	4oz	3.2	10	0	48
	3:30PM	Chobani Yogurt	6oz	18	7	0	100
	3:30PM	Egg Whites	2	7.2	0.4	0	34
	5PM	Carrots	2oz	0.6	5.4	0	24
	5PM	Steak Strips	2oz	18	10	2	120
	5PM	Hommus	2tbs	2	5	4.5	60
	7PM	Salad	12oz	6	21	0	105
	7PM	Chicken	6oz	42	0	1.5	180
	10:30PM	Casein Shake	1 scoop	25	11	1.5	160
	10:30PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1oz	6	6	15	165
	TOTALS:		Grams	212	166	29	1,729
			Calories	847	666	260	1,773
			Percent	48%	38%	15%	100%

Thu 6/28 - Cardio & Core

Cardio:

• Ran 4 miles in 39:34 (10:13, 9:52, 10:05, 9:18), 9:53 pace, 15min c/d.  

Legs felt really sluggish and left knee bothered me.  Normally the sluggishness goes away after about the first mile.  Today it didn't.  9:53 pace is really slow for me and should have been super easy.  It wasn't.  Left knee loosened up a little, but didn't feel great.  Overall not a positive run. I initially wanted to run 5-6, but felt like that would have done more harm than good.  On top of mediocre WO yesterday, somethings going on.  I've been fighting an upper respiratory thing, but don't think that's it.

Core:
Did core and stretching out on the deck again after my run.  Really liking this and hope I can keep up this routine on my cardio/running days.

• Plank 2-min
• Calf stretch
• Plank 2-min
• Hamstring stretch
• Plank 3-min
• Quad stretch
• Side Plank 1-min each side
• Side Plank 1-min each side
• Side Plank 1-min each side
• Plank 2-min 
• Bridge 2-min 
• Glute stretch.  Stayed lying there on the mat for a few minutes just relaxing.  Felt great.

Nutrition:
Low carb day.  Protein was lower than normal because I decided not to start eating until later in the day today.  Cut out the whey shake in the morning and casein shake at night.  Want to see if limiting the number of hours during the day I'm eating has any effect.  Not sure how much more protein I could fit into the smaller feeding window (or if I need it).

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
6/28/2012	8AM Ran 4 miles
	1:15PM	Egg Whites	5 eggs	18	1	0	85
	1:15PM	Whole Egg	1 egg	6	1	5	78
	1:15PM	Spinach/Mushroom	3oz	2	3	0	21
	1:15PM	Smoked Salmon	2oz	13	0	3	70
	1:15PM	Chobani Yogurt	6oz	18	7	0	100
	4:15PM	Chicken	6.5oz	46	0	2	195
	4:15PM	Brown Rice	2oz	1	13	1	63
	4:15PM	Broccoli/Snap Peas	4oz	3	8	0	40
	9:15PM	Steak Strips	1oz	9	5	1	60
	9:15PM	Chobani Yogurt	6oz	18	7	0	100
	9:15PM	Shrimp	8oz	30	0	0	140
	9:15PM	Carrots/Snap Peas	4oz	1	11	0	48
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	168	59	18	1,080
			Calories	673.8	235	161	1,070
			Percent	63%	22%	15%	100%

Wed 6/27 - Back/Shoulders/Bi's

Early meeting with boss at work today to continue discussion on new project I took over that has C-level exec eyeballs on it and a busy evening not getting home until 10PM so no walk today.

Workout:

• (Pullups/35#ArnoldPress)4, Pullups 10,8,6,5 - struggled
• (135#LatPulldown/90#Military/25#HammerCurl)4
• (25#FrontRaise/15#LateralRaise/15#RearDelt)3, Dropped to 10#'s after the first set. 
• (120#SeatedRow5/Curls3/Shrugs3)

 46 mins
Back: 13
Shoulders: 20
Bi's: 7
Total: 40 sets

Comments:
Mediocre workout.  Perfect amount of time and sets, but energy wasn't there.  Could have been great w/ number of sets and time, but didn't have the strength I normally do. I wonder if it was due to such low carbs/cals yesterday.  Really struggled with last 2 sets of pullups.  What the heck is going on with pullups?  Haven't progressed there at all.  Hope this doesn't continue.  Did 2 sets wide grip lat pulldowns and 2 sets close grip.  Had to work in with another guy the first two sets and I didn't want to change the bar each time. 

Changed the order of my shoulder triple set of front raise/lateral raise, rear delt.  This was brutal and felt much different in this order.  Lateral raises were MUCH more difficult after doing front raises first, but front raises were definitely better.  Shoulders were on fire.  I'll keep this setup for a while. 

I used the close grip bar for seated rows today instead of rope.  That felt good. 

Overall curls and shoulders felt pretty good.  Back wasn't all that great today.  I'm thinking lower energy was due to diet/carbs yesterday and back is a set of really large muscles that need energy to work. 

Nutrition:
Had a great snack tonight that I'll be eating more often.  Need to go to the grocery store tomorrow and pick some more up.  It was Chobani Plain Greek yogurt.  By itself, it's difficult to eat, IMO.  I added a packet of sweetener and a little bit of water and mixed it up well.  Tasted good, and nutritionally it is excellent. I went a little overboard on the almonds today.  I'm better off not getting into them, especially early in the day.  Still on target with my macros.  Low carb day tomorrow, similar to Tuesday.
 

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
6/27/2012	6:30AM	Whey Shake	1 scoop	30	4	1	140
	7:30AM	Oatmeal	1/4cup+	4	19	2	110
	11:30AM	Sweet Potato	2oz	1.2	12	0	52
	11:30AM	Whey/Casein Shake	1 Scoop	30	7	1	150
	12:30PM	WO - Back/Shoulders/Bi's
	2PM	Apple	1 med	0	25	0	95
	2PM	Brown Rice	1/2 Cup	3	23	1	108
	2PM	Tuna	1 Can (7oz)	50	0	2	231
	2PM	Snap Peas	3oz	2.4	7.5	0	36
	5PM	Chicken	2oz	14	0	0.5	60
	5PM	Carrots	2oz	0.6	5.4	0	24
	7:30PM	Sweet Potato	2oz	1.2	12	0	52
	7:30PM	Chicken	5oz	37.5	0	5	205
	7:30PM	Snap Peas/Broccoli	4oz	2.8	8	0	40
	7:30PM	Brown Rice	2oz	1.25	13.3	0.5	62.5
	10:30PM	Chobani Yogurt	6oz	18	7	0	100
	10:45PM	Casein Shake	1/2 scoop	12	5	0.8	80
	11:15PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1.5oz	9	9	23	248
	TOTALS:		Grams	217	182	36	1,888
			Calories	868	729	326	1,923
			Percent	45%	38%	17%	100%

Tue 6/26 - Cardio & Core

Cardio:

• Ran 5 miles in 46:53 (10:18, 9:25, 9:08, 9:17, 8:41), 9:22 pace, c/d 13 mins.  Decent run, but legs still feeling sluggish and no idea why.

Core:
It was a beautiful morning so I took my mat out on the deck and did about 30 minutes of stretching and core work.  Awesome!  Some really good core work.  Should do this more often, but I think my cute young neighbor now thinks I'm nuts. 

• Plank 2-min
• Calf stretch
• Plank 2-min
• Hamstring stretch
• Plank 3-min
• Quad stretch
• Side Plank 1-min each side
• Side Plank 1-min each side
• Side Plank 1-min each side
• Plank 2-min 
• Bridge 2-min 
• Glute stretch.  Could have laid there on my back all morning soaking up the sun.

Cardio:

• Walked 44 mins.  It was such I nice evening I decided to get out for some exercise at around 8:30.  Also, tomorrow morning I have to meet with my boss first thing in the morning and a lot of stuff going on at work so I won't be able to get in a walk or run tomorrow morning. 

Nutrition:
Really low carb day - right about on target.  Low fat too.  Not sure if protein and fat should have been a little higher to up the calories just a bit.

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
6/26/2012	6:30AM	Whey Shake	1 scoop	30	4	1	140
	7:30AM Ran 5 miles
	10:30AM	Egg Whites	5 eggs	18	1	0	85
	10:30AM	Whole Egg	1 egg	6	1	5	78
	10:30AM	Spinach	3oz	2	3	0	21
	2:30PM	Salad	7oz	4	9	0	50
	2:30PM	Chicken	5oz	38	0	5	205
	7:15PM	Brown Rice	2oz	1	13	1	63
	7:15PM	Tuna	1 Can (7oz)	50	0	2	231
	7:15PM	Broccoli/Snap Peas	4oz	3	8	0	40
	10:45PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	180	53	23	1,153
			Calories	720.2	213	205	1,138
			Percent	63%	19%	18%	100%

Mon 6/25 - Chest/Tri's/Core

No walk or run this morning like normal on a lifting day.  I actually slept in until 8AM this morning.  That's 2 hours later than I normally wake up.  Guess my body needed some extra rest.

Workout:

• (180#Guillotine/HangingLegRaise)6, 3 warmup sets (90,130,165), 6 working sets - reps 8,7,6,5,5,5.  Needed an assist on last rep of last 2 or 3 sets.
• (50/45/40#DumbbellBench/LyingLegRaise)5
• (Dips/30#Flys)4, dips went 10,6,6,6.  10 felt easy, hit major wall 2nd set on 6th rep.  Whoa!
• (50#OverheadTriExtension4/CableCross2/PeckDeck2), drop set 2 sets of tri extensions.
• (110#TriPushdowns4/Core4/TriKickback2), Core was 3-min plank, 1-min side planks each side, 2-min plank, 2-min bridge

68 mins
Chest: 19
Tri's: 14
Core: 15
Sets: 48 sets

Comments:
Really good chest/tri workout today, and core felt core was REALLY good.  I even did PLANKS today!  Core is definitely getting stronger because my first plank was a 3-minute hold.

Reviewed my last chest/tri WO and in there I said I should try doing guillotine/flat bench/incline flys in that order.  So, I did exactly that today and liked it as a change.  I'll probably do this again for a few workouts and then switch back, or alternate every week to keep things changed up.  Really liked this today.

Guillotine bench was really good.  I warmed up with 90 & 130#'s and thought I'd start my working sets at 165#'s.  It was too light, so I had three w/u sets, then moved to 180#'s for 6 working sets.  Contrast that with guillotine at 120#s after heavy bench.  Big difference.  I started flat bench with 50# dumbbells, but only got 6 or 7 reps.  50#s were too heavy.  I moved down to 45#'s and then even 40#s so I could get a decent amount of reps.  Chest was really worked already.  Core here were leg raises mixed with hip thrust to ceiling "thing".  I was wanting to focus on lower abs so that's why I did hanging leg raises and then lying leg raises.  I feel like hanging leg raises work better than the captain's chair, plus the chair puts stress on my shoulders (left shoulder is giving me some trouble).

Dips were 10,6,6,6.  First set of dips of 10 were easy and could have done more.  On the 2nd set I went a little deep and just hit a wall on #6 and struggled to get sets of 6.  Chest and tri's really feeling it.  Incline fly's were just OK.  Couldn't really feel the squeeze.  I think because chest was really fatigued.  Overhead tri extensions were really good as usual and I did drop sets last 2 sets.  Mixed it up with 2 sets of cable cross overs and then 2 sets of pec deck fly's for this superset.

Tri pushdowns continue to be good and I did over 10 reps with 110#'s each set.  Might want to bump that weight up next WO.  And last but not least, I did PLANKS today!  Core is getting stronger because first plank was a 3-minute hold without too much strain.  Then I did 1-min side planks on each side.  These were really hard to hold because my tri's were failing.  Did another plank for 2 minutes and followed that up with a 2-minute bridge.  This is the first time I've done this and will continue to do them with planks/core.  I was really surprised how difficult it was to hold this for 2 minutes.

Overall another really good chest/tri/core workout.  Really pleased with this today.

Nutrition:
Right about where I wanted to be nutrition-wise today.  Tomorrow hopefully a run in the morning and lower carbs.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
6/25/2012	8:15AM	Whey Shake	1 scoop	30	4	1	140
	9:15AM	Oatmeal	1/4cup+	4	19	2	110
	10:15AM	Protein Bar	1 bar	20	17	5	200
	12:30PM	WO - Chest/Tri's
	2PM	Brown Rice	1/2 Cup	3	23	1	108
	2PM	Tuna	1 Can (7oz)	50	0	2	231
	2PM	Snap Peas	3 oz	2.4	7.5	0	36
	2PM	Sweet Potato	3.2 oz	2	19	0	83
	5:15PM	Smoked Salmon	3oz	20	3	2	105
	5:15PM	Crackers	5crackers	1	8	1	42
	7PM	Chicken	6oz	42	0	2	180
	7PM	Brown Rice	1/2 Cup	3	23	1	108
	7PM	Broccoli/Snap Peas	4oz	3	8	0	40
	TBD	Apple	1 med	0	25	0	95
	TBD	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	208	170	26	1,718
			Calories	830	682	232	1,744
			Percent	48%	39%	13%	100%

Sun 6/24 - Cardio & Week Recap

Cardio:

• 52 min walk in the morning then lunch and hanging out with Joe.  Great catching up with him.

Week Ending 6/17/12:
3 runs, 3 WO's, 3 doubles.  Great week!  All three workouts were really good this week.  I only had 3 runs, but they were 5, 6 and 6 miles, so I was very happy with that.  My diet was pretty clean and went about as planned.  My weight was good and ended the week at 170.4.  That's not the lowest I've been, but I felt leaner which hopefully means I'm keeping weight stabilized while continuing to put on (a little) muscle.  That's the goal, so signs are pointing to the plan working.  Sweet!


Coming up this week is simply more of the same as this past week.  3 workouts (M,W,F), 3-4 runs, a couple of doubles with walking and carb/calorie cycling on lifting and cardio days.

Sat 6/24 - Cardio

Cardio:

• Ran 6 miles in 55:27 (10:20, 9:06, 9:03, 9:18, 8:57, 8:37), 9:14 pace, c/d 15.  

Decent run.  Had to stop in first mile to give someone directions.  Legs sluggish the first mile, but that's generally been the case for most my runs lately.  The first mile in my loop has an elevation gain pretty much the whole way so the combination of getting warmed up and the incline, the first mile is always slow.

Only 3 runs so far this week, but  they've been 5, 6 and 6 miles.  That's a good week for me.

Nutrition:

Sun	Time	Item	Size	Prot	Carb	Fat	Cal
6/24/2012	6:45AM	Whey Shake	1 scoop	30	4	1	140
	8:15 Ran 6 miles
	Noon	Oatmeal	1/4cup	3	14	1.5	75
	Noon	Egg Whites	5 eggs	18	1	0	85
	Noon	Whole Egg	1 egg	6.3	0.6	5.3	78
	Noon	Spinach/Mushroom	4oz	2	4	0	28
	4:45PM	Chicken	6.4oz	44.8	0	1.6	192
	4:45PM	Broccoli/Snap Peas	4oz	2.8	8	0	40
	4:45PM	Brown Rice	1/2 Cup	3	23	1	108
	5:15PM	Jerky	1oz	11	4	0.8	65
	5:15PM	Cottage Cheese	1/4 Cup	7	2.5	0.5	45
	9:15PM	Whey Shake	1 scoop	30	4	1	140
	10:30PM	Apple	1 med	0	25	0	95
	11:30PM	Cottage Cheese	1/2 Cup	14	5	1	90
	All Day	Almonds	1oz	6	6	15	165
	TOTALS:		Grams	178	101	29	1,346
			Calories	711.6	404	258	1,374
			Percent	52%	29%	19%	100%

 

Fri 6/22 - Back/Shoulders/Bi's

Cardio:

• 46 min walk before work.  Thinking I should have run 3 instead.

Workout:

• (Pullups/35#Arnold/CaptChair)3, Pullups 10,8,6 
• (150#CloseLatPull/90#Military/25#HammerCurl)3, Drop set to 75# on Lat Pull 
• (15#LatRaise/Rdelt/25#FrontRaise)3, Really tough 
• (45#BentOverRow/20#Curl/Shrug)3
• (105#SeatedRow/LatIsolationPulldown/IsoCurl)3, drop set seated row

52 mins

Back: 15

Shoulders: 18

Bi's: 9

Core: 3

Total: 45 sets

Comments:
Had some meetings in the morning that were supposed to end at 11:30, but had a developer that has been "working from home" for several months flake out and drop the ball on a deliverable.  Workout kept getting moved back while trying to clean up the mess.  Got the workout in at around 2PM.

Since the WO got delayed and because of a conversation I had in the morning with someone about keeping workouts to a certain length and doing too many sets, I decided to try to keep it to 3 sets of everything and keep the WO shorter.  Still not super short, but right about where it should be, I think.  45 Sets in 52 mins means not a lot of bullshitting around.  Actually, it means NO bullshitting around.  Did less sets on a few things than normal (e.g. pullups, military & core), but this was a brutal workout.  Very little rest and some of these superset combos are just flat out bitches.  But I loved it.

Pullups weren't great today, especially given only three working sets.  Close lat pulldowns were pretty good, as was military and hammer curls.  This is a pretty tough superset.  The lateral raise/rear delt flies/25# plate front raises is a brutal shoulder superset, even with the light weights.  Did these in fairly rapid fire with very little rest.  Shoulders are on fire after these.  I really like this combo, but think I should start switching up the order doing the plate raises first.

Bent over rows/curls/shrugs were pretty good, but wish I had a barbell or T-bar row for rows.  Can't seem to really feel where the rows are working.  My back was beat by the time seated rows rolled around, but they were good.  I did them with the rope as usual.  Did a drop set the last set to really get a sqeeze.  I'd done all supersets of 3s so far in the workout so decided to add isolation curls to this superset.  Probably not needed.  Much like the bent over rows, I'm having a bit of a hard time feeling the lat isolation pulldowns working.  I don't feel the "squeeze" like I do with close lat pulldowns or seated rows.  I wonder if it's a form issue with these two exercises.

Overall a great workout and kept it to a more reasonable time frame.  Still think I need at least 4 sets of pullups if I want those to improve though.  Only one core exercise today.  After my little rant on planks the other day I was thinking about doing planks in the last superset instead of the curls when I was thinking of a 3rd exercise to do.  That would have added a considerable amount of time to the workout.  Maybe tomorrow after my run....

Nutrition:
Just about where I wanted to be today.  Carbs were pretty high though, but weight's been good and need those carbs with the protein to grow I suppose.  Plus, yesterday carbs were low and today was a planned higher day.

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
6/22/2012	6:15AM	Whey Shake	1 scoop	30	4	1	140
	8:00AM	46 min walk
	9:30AM	Oatmeal	1/4cup+	4	19	2	110
	9:30AM	Egg Whites	5 eggs	18	1	0	85
	9:30AM	Whole Egg	1 egg	6.3	0.6	5.3	78
	9:30AM	Spinach/Mushroom	4oz	2	4	0	28
	1PM	Protein Bar	1 bar	20	16	6	200
	1PM	Apple	1/2 apple	0	12	0	48
	2PM	WO - Back/Shoulders/Bi's
	3:30PM	Brown Rice	1/2 Cup	3	23	1	108
	3:30PM	Tuna	1 Can (7oz)	50	0	2	231
	3:30PM	Snap Peas	3 oz	2.4	7.5	0	36
	3:30PM	Sweet Potato	4.4oz	2.6	26	0	114
	3:30PM	Apple	1/2 apple	0	12	0	48
	7:30PM	Chicken	6oz	42	0	1.5	180
	7:30PM	Brown Rice	3oz	2	20	1	94
	7:30PM	Snap Peas	3oz	2.4	7.5	0	36
	9:45PM	Apple	1 med	0	25	0	95
	11:30PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	213	191	29	1,871
			Calories	850	766	257	1,873
			Percent	45%	41%	14%	100%

Thu 6/21 - Cardio

• Ran 6 miles in 56:15 (10:16, 9:29, 9:07, 9:22, 8:56, 8:58), 9:22 pace, c/d 16. Total 72 mins.

It's going to be ~100 degrees again today.  I ran at about 8AM and it was already warming up, but I didn't think it was all that bad.  I was anticipating the heat/humidity to be worse and was going to do a 3-4 miler initially.  Felt OK, so decided to extend that to 5, then figured might as well do 6 because who knows what's going to happen this weekend.  Maybe I won't get a good run in.  I have to fix/replace kitchen sink and disposal.  That could literally eat up my whole weekend.  But I digress...

I was good and soaked by the end of the hour, but that's to be expected in the summer.  Decent run.  Left knee pretty stiff for first half mile or so, but then seemed OK.  Legs a little more dead feeling than I thought they'd be.  Not sure why.  Glad I got out.  Just wrote this after eating a 6-egg omelet and oatmeal with peanut butter.  That oatmeal and PB is just amazing.  If you haven't tried it, you are missing out.

Nutrition:
Today was pretty much on target.  Lower protein than last couple of days, but still plenty I think.  Carbs about on target for a "low carb" day.  Always kind of shocked when my largest carb intake for a day is a salad.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
6/21/2012	6:45AM	Whey Shake	1 scoop	30	4	1	140
	8:15 Ran 6 miles
	10AM	Oatmeal	1/4cup	3	14	1.5	75
	10AM	Egg Whites	5 eggs	18	1	0	85
	10AM	Whole Egg	1 egg	6.3	0.6	5.3	78
	10AM	Spinach/Mushroom	4oz	2	4	0	28
	1:30PM	Chicken	6.4oz	44.8	0	1.6	192
	1:30PM	Salad	15oz	8	20	0	107
	7PM	Chicken	5.4oz	38	0	1	162
	7PM	Broccoli/Snap Peas	4oz	3	8	0	40
	7PM	Brown Rice	1oz	1	8	0	36
	10:30PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	1oz	6	6	15	165
	TOTALS:		Grams	185	76.5	27	1,268
			Calories	739.4	306	245	1,291
			Percent	57%	24%	19%	100%

Wed 6/20 - Chest/Tri's

Cardio:

• Walked 41 mins in the morning.  

Was thinking about running, but knees are still talking to me, so I walked.  That said, sometimes I think walking fast is harder on my knees than running.  When I walk fast I tend to fully straighten my leg on each stride, locking out the knee with the leg that's stepping forward and "reaching out".  I think this puts stress on the knee.  When running, the leg tends to stay slightly bent.  I'll have to experiment with this and see if my theory is correct.

Workout:

• (210#Bench/25#Crunch/CaptainChair)6, good bench 5,6,6,5,5,5
• (120#Guillotine/TortureTwist)5, reps were 15,13,12,12,12. 
• (Dips/30#InclineFlies)4, Dips were 10,8,7,7
• (50#TriExt/CableCross)4
• (110#TriPushDown4/TriKickback2)

63 mins
Chest: 19
Tri's: 14
Core: 17
Total:  50 sets

Another really good chest/tri workout.  Kept the workout closer to a time I'd like.  Good bench - reps were 5,6,6,5,5,5 with an assist on last rep of last 2 sets.  Warmed up with 130# & 165#'s again.  Guillotine was really good - reps were 15,13,12,12,12.  Needed an assist on the last rep of 4th set and last 2 reps of 5th set. Definitely want to go heavier on guillotine press next time.  I might even want to consider doing guillotine first before regular flat bench because I think my upper chest needs more work than mid/lower.  One combo I should consider is heavier guillotine, then flat dubmbell bench, then incline flies.  Pretty good dips today.  Incline flies was a bump up.  Both were good, but couldn't get a really good squeeze in chest on flies.

Overhead tri extensions were good with drop sets to 25#s for last 2 sets. Tri's on fire.  Dropped weight on last 2 sets of cable crossovers and really squeezed chest.  That felt really good, which I was a bit surprised about because wasn't sure about this exercise even though I've kept it in the rotation for a while now.

Tri pushdowns were really good.  Didn't drop set them because that seems to bother my left shoulder.  Probably something to do with form breaking down during drop set or something....e.g. leaning into too much rather than having the tricep do all the work. 

Core was good today, but I've got to get planks back into the rotation.  I keep saying that though.  Really need to do planks on cardio days.  I keep saying that as well.  Here's my deal with planks.  They are GREAT!  Everyone should be doing them, myself included.  I have two problems with planks right now:

1. They take a long time - as my core gets stronger, I can hold planks well over 2 minutes doing them during supersets of 4/5, so that's a long time when worked into a superset.  That adds to the length of the overall workout, and gives me more rest than I'd like between the other working sets within the superset.
2. They are physically taxing - they work the core, but they also work tri's and shoulders so that wears me out for working sets on chest/tri and/or back/shoulders day.  This means I feel like I can't work shoulders or tri's as hard because they are getting worked from the actual working sets, as well as extremely fatigued from the planks.

Understanding that both 1 & 2 above are lame excuses to not do something that is physically hard is a cop-out. So is not doing them on cardio days.  I've just flat out got to start working them in one way or another.  Stepping off self-induced flagging box now.

Nutrition:
Very similar to Monday and about exactly what I wanted/planned.  Whether or not that plan is sound is another matter entirely.  I just hope it is.  Seems to be working.  Lower carb day tomorrow.  The planned run should be interesting given it's supposed to be 100 degrees again tomorrow.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
6/20/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	7:00AM	30 min run, ~3miles
	9AM	Oatmeal	1/4cup+	4	19	2	110
	9:30AM	Jerky	1oz	11	4	0.8	65
	11:00AM	Protein Bar	1 bar	20	16	6	200
	11:30PM	WO - Chest/Tri's
	1:30PM	Brown Rice	1/2 Cup	3	23	1	108
	1:30PM	Tuna	1 Can (7oz)	50	0	2	231
	1:30PM	Snap Peas	3 oz	2.4	7.5	0	36
	1:30PM	Sweet Potato	3.5 oz	2.1	20.7	0	91
	4PM	Jerky	1oz	11	4	0.8	65
	5PM	Chicken	5oz	37.5	0	5	205
	5PM	Salad	8oz	4.3	14.1	0.0	69.8
	8:45PM	Steak	2oz	17.2	0.0	3.8	106.0
	8:45PM	Brown Rice	1/2 Cup	3	23	1	108
	8:45PM	Snap Peas	2oz	1.6	5.0	0.0	24.0
	9:45PM	Apple	1 med	0	25	0	95
	11:30PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	225	179	32	1,894
			Calories	900	717	291	1,908
			Percent	47%	38%	15%	100%

Tue 6/19 - Cardio

Cardio:

• Ran 5 miles in 44:59 (9:48, 8:38, 9:09, 8:53, 8:23), 9:00 pace, c/d 10.  Decent run.  Knees barking at me a little bit.  Was going to go for a walk in the evening, but I decided to give my knees a break.  Writing this at 8:30, I might get out for a short stroll.

Nutrition:
It was supposed to be a low carb day.  It turned into a moderate carb day.  We had a baby shower for my boss at work.  I ate lunch (chicken and salad) for lunch at a little after Noon.  Then got to the baby shower at 1PM and heard the "Are you going to eat anything Kip? You must not eat anything" comments. I wanted to explain that I eat a lot, but grabbed a plate and just ate again.  It was good spicy Indian biryani, but I didn't go overboard.  Man was I full all afternoon...and gassy.  Whoa!  Sorry to anyone caught in the crossfire.

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
6/19/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	8:15 Ran 5 miles
	9:20AM	Oatmeal	1/4cup	3	14	1.5	75
	9:20AM	Smoked Salmon	1oz	13	0	2.5	70
	12:15PM	Chicken	7oz	52.5	0	7	287
	12:15PM	Salad	7oz	3.8	9.3	0	50
	1:30PM	Chicken	3oz	22.5	0	3	123
	1:30PM	Basmati Rice	1/4cup	4	38	0	170
	1:30PM	Watermelon	1cup	1	11	0.2	46
	1:30PM	Canteloupe	1cup	1.3	13	0.3	53
	1:30PM	Cake	4oz	4	36	8	240
	7:30PM	Chicken	5oz	37.5	0	5	205
	7:30PM	Salad	4oz	2.2	5.3	0.0	28.6
	11:00PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	1/2 oz	3	3	8	85
	TOTALS:		Grams	203	145	38	1,733
			Calories	811.1	578	342	1,732
			Percent	47%	33%	20%	100%