Fri 6/15 - Chest/Tri's & Cardio

Cardio:

• Ran ~3 miles in 30 minutes.  Ran in my new Brooks PureCadence and love them.  Fit like a glove w/o having to tie them tight with plenty of width and room in the toebox which I like and need.

Workout:

• (210#Bench/25#Crunch/CaptChair)6
• (120#Guillotine/Core)5
• (Dips/20#IncFlys)5
• (50#TriExt5/CableCross4)
• (110#TriPushDown/10#Kickback)3

71 mins
Chest: 20
Tri's: 16
Core: 15
Total: 51 

Comments:
Bench was two warmup sets (130/165), then 6X5.  Needed an assist on the last rep of last set.  Surprisingly good.  Much more energy than I thought I'd have given extremely low carbs yesterday and in general this week. Guillotine felt really good. Reps were 13,10,10,10,10.  Last rep of last 2 sets I needed an assist.  Really pleased with this. Did this today instead of any incline bench, but did do incline flies. Dips were really good 10,9,8,7,6. Thought dips would be worse given hitting chest (and to a lesser extent tri's) pretty hard already at this point. Pleased with these today.  Incline dumbbell flies felt good.  Did them instead of pec dec flys.

Overhead tri extensions and cable crossovers both felt pretty good, but both chest and tri's pretty well pummeled at this point.  Drop set for last 2 sets of overhead tri extenstions to 25#s.  I was surprised I could still do sets of 110# with tri pushdowns after this workout and w/ 5 sets of dips. That was positive.  Did drop set on last one 110/70/40.  Threw in one set of pec deck flys and called it a day.

Was planning on trying to keep it to 45 mins because I was assuming I'd have low energy from low carbs this week.  I felt surprisingly good.  I'm very happy about that because it means (hopefully) my diet/nutrition is working.  I've not been very good at keeping my workouts shorter.  Need to get better about that.  I either need to cut down the rest (don't take a lot as it is) or trust I don't need to do so many sets of each exercise to still make gains.  I know if the intensity is there I probably don't need so much volume.  It's just hard to back off when I get in a groove.

Overall another great chest/tri workout.

Nutrition:

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
6/15/2012	6:15AM	Whey Shake	1 scoop	30	4	1	140
	7:00AM	30 min run, ~3miles
	7:45AM	Oatmeal	1/2 cup	5	27	3	150
	7:45AM	Cottage Cheese	1/2 Cup	14	5	1	90
	11:30AM	Sweet Potato	3.1 oz	2	18	0	81
	11:30AM	Whey Shake	1 scoop	30	4	1	140
	1PM	WO - Chest/Tri's
	2:45PM	Brown Rice	1/2 Cup	3	23	1	108
	2:45PM	Tuna	1 Can (7oz)	50	0	2	231
	2:45PM	Snap Peas	2 oz	2	5	0	24
	5PM	Jerky	1oz	11	4	1	65
	7PM	Chicken	5.5 oz	41	0	6	240
	7PM	Salad	17 oz	9	30	0	148
	8:30PM	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	159	24	1752
			Calories	899	637	218	1755
			Percent	51%	36%	12%	100%