Wed 6/13 - Back/Shoulders/Bi's

Cardio:

• 52 min walk in the AM.  Beautiful morning.  Storm from yesterday blew out and it was a nice cool breezy morning.  Was tempted to run, but stuck with the plan to walk.

Workout:

• (Pullups/35#ArnoldPress/25#Crunch/CaptChair)4, Pullups 10,8,8,7. Arnold press felt really good. 
• (150#CloseLatPull/25#HammerCurl/Core)4, Drop set to 75#s on last 2 sets of pull downs
• (20#LatRaise/20#RearDelt)4, 2 sets of 20#s, 2 sets of 15#s. 2 sets dumbbells rear delt, 2 90# machine.
• (45#BentOverRow/20#Curl)3, Forgot to do front raise with plate.
• (105#SeatedRow/45#Shrugs/25#BackExtensions)3, drop set last set of seated rows to 75#'s.

64 Mins
Back: 17
Shoulders: 15
Core: 12
Bi's: 7
Total: 51 sets

Comments:
Good workout.  Back was better than shoulders.  Good pullups today.  Finally remembered to substitute Arnold Press for Militarty today and it felt really good.  I think I'll alternate between these and regular military every other shoulder workout for a while.  I forgot to do front shoulder raises with the 25# plate today.  I can't believe I forgot to them because that's a weak spot for me.  Third core exercise were the lower abdominal raises again.  Did seated rows today with regular handle instead of rope because I was working in with Brian.  I think the rope works better. 

Nutrition:
Today was a moderate carb day, but still pretty low.  Carbs per day so far this week have been 120g, 77g, 133g, and tomorrow will be low again (~70g) so tomorrow might be a bit tough.  Friday I'll up carbs to around 180-200g and try to get a good heavy workout on Friday.  Saturday plan will be moderately high carbs again, then start 5/2 cycle again (5 low/mod, 2 mod/high) and see how that plan goes for a couple of weeks.  Plans are made to be broken, right? :)

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
6/13/2012	6:45AM	Whey Shake	1 scoop	30	4	1	140
	8:00AM	52 min walk
	9:45AM	Egg Whites	5 eggs	18	1	0	85
	9:45AM	Whole Egg	1 egg	6.3	0.6	5.3	78
	9:45AM	Spinach/Mushroom	4oz	2	4	0	28
	11:00AM	Sweet Potato	4.8 oz	3	28	0	125
	11:30AM	Whey Shake	1 scoop	30	4	1	140
	1PM	WO - Back/Shoulders/Bi's
	2:15PM	Brown Rice	1/2 Cup	3	23	1	108
	2:15PM	Tuna	1 Can (7oz)	50	0	2	231
	2:15PM	Snap Peas	2 oz	2	5	0	24
	6:15pm	Chicken	5 oz	38	0	5	205
	6:15pm	Brown Rice	1/4 Cup	2	11	1	54
	6:15pm	Broccoli/Snap Peas	5 oz	4	10	0	50
	10:30PM	Casein Shake	1 scoop	25	11	1.5	160
	11PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1 oz	6	6	16	165
	TOTALS:		Grams	217	133	33	1688
			Calories	869	532	300	1701
			Percent	51%	31%	18%	100%