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%