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%