Monday 6/4 - Back/Shoulders/Bi's & Cardio

Cardio:

• 50 minute walk before work.  Weather has been absolutely perfect so took advantage of it and went for a walk.

Workout:

• (Pullups/45#Military/25#Crunch/CaptChair)4, Pullups 10,8,7,6
• (150#CloseLatPull/25#HCurl)3, Drop set last lat pull 150/90/60, really squeezing. 
• (20#LatRaise/RDelt/TortureTwist)4, 2 sets 20#s, 2 15#s
• (45#BentOverRow/20#Curl/25#BackExt)3
• (105#SeatedRow/50#Shrug/25#FrotnRaise)3
• (15#IsoCurl)1
• (100#LatPully)3, New exercise

70 mins

Back: 19
Shoulders: 18
Bi's: 7
Core: 12
Total: 56 sets

Comments:
Good workout.  Pullups were decent, not great.  Close grip lat pulldowns were good with really good last drop set.  Initially decided to do bent over rows with dumbbells instead of seated rows today, but ended up doing seated rows with the rope too.  Back really hit bi's hard today, so curls were a struggle.  Isolation set felt really good though.  Did front shoulder raises with a 25# plate instead of dumbbells and like it better.  Will continue doing that.  Did a new back/lat exercise at the end ("LatPully" above, also called "straight-arm pulldown").  You load the weight and it's similar to tri push downs, but you keep your arms straight and "pull" the bar down from just above shoulder height down toward your waist.  Video demonstration here.  Felt awkward at first, but I'll give it another shot on Friday.  The idea with this back/lat exercise is to take the arms, specifically biceps out of the movement.  Most back movements really hit the biceps hard which is why I don't do a lot of sets when doing them on back days - they're already well worked from back movements.

Protein:

Time	Item	Size	Prot	Carb	Fat	Cal
6:30AM	Whey Shake	1 scoop	30	4	1	140
6:30AM	Creatine	5g
8:45AM	Oatmeal	1/4cup+	3	20	2	85
8:45AM	Peanut Butter	1/2 tbs	2	2	4	50
10:30AM	Whey Shake	1 scoop	30	4	1	140
11:30 Workout
1:30PM	Brown Rice	1/2 Cup	3	23	1	108
1:30PM	Tuna	1 Can (7oz)	50	0	2	231
1:30PM	Creatine	5g
1:30PM	Apple	1 med	0	25	0	95
6PM	Chicken	6oz	45	0	6	282
6PM	Salad	10oz	6	18	0	100
6PM	Sweet Potato	3.6oz	2	21	0	94
10:30PM	Casein Shake	1 scoop	25	11	1.5	160
All Day	Almonds	1oz	6	6	15	165
TOTALS:			202	134	34	1,650

I got a little anal today on food tracking, but think I'll try to do this for a while so I better know exactly how many macros and calories I'm really eating.