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%