Friday 6/8 - Back/Shoulders/Bi's & Picture

Cardio:

• Walked 50 minutes before work.  Another beautiful morning

Workout: (10:15AM)

• (Pullups/45#Military/IncCrunch/CaptChair)4, Pullups 10,8,7,7
• (150#CloseLatPull4/25#HCurl3), Drop set 2 sets of close lat pulls that were really good.  Curls a struggle.
• (LatRaise/RDelt/Core)4, 2 sets RDelt with dumbbells, 2 on machine. Core was bench crunches, scissors, hip thrust w/ball, reverse crunch, all for 60-90 seconds.
• (105#SeatRow4/20#Curl3/25#FrontRaise3), Dropped to 15#s for last set of curls. Bi's dead.
• (45#Shrug)3

61 mins
Back: 12
Shoulders: 18
Bi: 6
Core: 12
Total: 48 sets

Comments:
Another really good workout.  Feel like back is coming along well.  A little surprised pullup reps haven't increased to closer to 4 sets of 10, but they're still feeling good.  Did incline crunches today without the 25# plate, but higher reps.  Close grip lat pulldowns were good again.  The "heavy" weight is good, but when I drop the weight to 75-90#'s on the drop sets I can really feel the squeeze in my back.  I wonder if I should just do lighter weight.  Problem with that is the back is the largest set of muscles next to legs and I've always heard you need to go kind of heavy.  Whatever weight I use, I make sure form is good and the negative movement is slow - no swinging the weight down, and I'm not afraid to lower the weight if it feels too heavy and I start cheating.

Curls were tough today because I hit back really good so biceps were worn out quickly.  Dropped last set of regular curls to 15#s and didn't do any isolation sets (though I guess all curls are really isolation movements).  I was planning on doing bent over dumbbell rows, but opted for seated rows with the rope instead.  Didn't want to, nor could I do both due to time constraints.  The workout was long enough as it was anyway.  I did one set of 25# plate back extensions with shrugs, but that really works my hamstrings and glutes so I left it at one set because of the race tomorrow.  NOTE to SELF:  I keep forgetting to try the Arnold Press instead of regular military.  I get into the habit of the workout and just flake on it.  I'll have to try to remember for next week.

Back coming along well. Lower left trap needs work.  Not sure if that's a muscle imbalance or genetics.

The race tomorrow - I really have no expectations.  I initially had a goal of 34 minutes.  Then runs weren't going great.  I'm sure in part due to really low carbs, so I started thinking 35 mins.  Then I ran that tempo 4 miler this week in 32:16.  It was a nice cool morning and I was full of carbs from the weekend eating.  I upped my carbs today after my workout to 200 grams, but tomorrow is supposed to be hot (upper 80's) and humid and I'm not used to running late in the day.  Guess I'll just see what happens.  Regardless, I'm looking forward to my 1st race in many years and it should be a good time with music and food after the race.


Nutrition:

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
6/8/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	7:15AM	Creatine	5g
	7:15AM	Blueberries	1oz	0	4	0	16
	7:30AM 47 min walk.
	8:30AM	Oatmeal	1/4cup+	3	17	2	85
	10:00AM	Sweet Potato	3oz	1.8	18	0	78
	10:15AM WO - Back/Shoulders/Bi's
	Noon	Creatine	5g
	Noon	Apple	1 small	0	20	0	80
	Noon	Brown Rice	1/2 Cup	3	23	1	108
	Noon	Tuna	1 Can (7oz)	50	0	2	231
	4:00PM	Chicken	5oz	37	0	5	205
	4:00PM	Brown Rice	1/2 Cup	3	23	1	108
	4:00PM	Salad	10oz	5	15	0	80
	7:45PM	Chicken	4oz	30	0	4	170
	7:45PM	Brown Rice	1/2 Cup	3	23	1	108
	7:45PM	Snap Peas	2oz	1	5	0	24
	7:45PM	Broccoli	2oz	1	4	0	20
	10:30PM	Casein Shake	1 scoop	25	11	1.5	160
	11:00PM	Apple	1 medium	0	25	0	90
	All Day	Almonds	1oz	6	6	15	165
	TOTALS:		Grams	198.8	198	34	1,868
			Calories	795.2	791	302	1,888
			Percent	42%	42%	16%	100%

Higher carbs today so I'm not depleted for the race tomorrow.  Stomach isn't used to this many carbs though and I feel bloated and am having some lower GI issues. :(  Today was actually an example of a really good well balance maintenance caloric/nutrition day.  Carbs & protein split even and just the right amount of fat.  Once I get down a few more pounds this would probably be about perfect, though I feel like I ate a ton today.