Wed 6/20 - Chest/Tri's

Cardio:

• Walked 41 mins in the morning.  

Was thinking about running, but knees are still talking to me, so I walked.  That said, sometimes I think walking fast is harder on my knees than running.  When I walk fast I tend to fully straighten my leg on each stride, locking out the knee with the leg that's stepping forward and "reaching out".  I think this puts stress on the knee.  When running, the leg tends to stay slightly bent.  I'll have to experiment with this and see if my theory is correct.

Workout:

• (210#Bench/25#Crunch/CaptainChair)6, good bench 5,6,6,5,5,5
• (120#Guillotine/TortureTwist)5, reps were 15,13,12,12,12. 
• (Dips/30#InclineFlies)4, Dips were 10,8,7,7
• (50#TriExt/CableCross)4
• (110#TriPushDown4/TriKickback2)

63 mins
Chest: 19
Tri's: 14
Core: 17
Total:  50 sets

Another really good chest/tri workout.  Kept the workout closer to a time I'd like.  Good bench - reps were 5,6,6,5,5,5 with an assist on last rep of last 2 sets.  Warmed up with 130# & 165#'s again.  Guillotine was really good - reps were 15,13,12,12,12.  Needed an assist on the last rep of 4th set and last 2 reps of 5th set. Definitely want to go heavier on guillotine press next time.  I might even want to consider doing guillotine first before regular flat bench because I think my upper chest needs more work than mid/lower.  One combo I should consider is heavier guillotine, then flat dubmbell bench, then incline flies.  Pretty good dips today.  Incline flies was a bump up.  Both were good, but couldn't get a really good squeeze in chest on flies.

Overhead tri extensions were good with drop sets to 25#s for last 2 sets. Tri's on fire.  Dropped weight on last 2 sets of cable crossovers and really squeezed chest.  That felt really good, which I was a bit surprised about because wasn't sure about this exercise even though I've kept it in the rotation for a while now.

Tri pushdowns were really good.  Didn't drop set them because that seems to bother my left shoulder.  Probably something to do with form breaking down during drop set or something....e.g. leaning into too much rather than having the tricep do all the work. 

Core was good today, but I've got to get planks back into the rotation.  I keep saying that though.  Really need to do planks on cardio days.  I keep saying that as well.  Here's my deal with planks.  They are GREAT!  Everyone should be doing them, myself included.  I have two problems with planks right now:

1. They take a long time - as my core gets stronger, I can hold planks well over 2 minutes doing them during supersets of 4/5, so that's a long time when worked into a superset.  That adds to the length of the overall workout, and gives me more rest than I'd like between the other working sets within the superset.
2. They are physically taxing - they work the core, but they also work tri's and shoulders so that wears me out for working sets on chest/tri and/or back/shoulders day.  This means I feel like I can't work shoulders or tri's as hard because they are getting worked from the actual working sets, as well as extremely fatigued from the planks.

Understanding that both 1 & 2 above are lame excuses to not do something that is physically hard is a cop-out. So is not doing them on cardio days.  I've just flat out got to start working them in one way or another.  Stepping off self-induced flagging box now.

Nutrition:
Very similar to Monday and about exactly what I wanted/planned.  Whether or not that plan is sound is another matter entirely.  I just hope it is.  Seems to be working.  Lower carb day tomorrow.  The planned run should be interesting given it's supposed to be 100 degrees again tomorrow.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
6/20/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	7:00AM	30 min run, ~3miles
	9AM	Oatmeal	1/4cup+	4	19	2	110
	9:30AM	Jerky	1oz	11	4	0.8	65
	11:00AM	Protein Bar	1 bar	20	16	6	200
	11:30PM	WO - Chest/Tri's
	1:30PM	Brown Rice	1/2 Cup	3	23	1	108
	1:30PM	Tuna	1 Can (7oz)	50	0	2	231
	1:30PM	Snap Peas	3 oz	2.4	7.5	0	36
	1:30PM	Sweet Potato	3.5 oz	2.1	20.7	0	91
	4PM	Jerky	1oz	11	4	0.8	65
	5PM	Chicken	5oz	37.5	0	5	205
	5PM	Salad	8oz	4.3	14.1	0.0	69.8
	8:45PM	Steak	2oz	17.2	0.0	3.8	106.0
	8:45PM	Brown Rice	1/2 Cup	3	23	1	108
	8:45PM	Snap Peas	2oz	1.6	5.0	0.0	24.0
	9:45PM	Apple	1 med	0	25	0	95
	11:30PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	225	179	32	1,894
			Calories	900	717	291	1,908
			Percent	47%	38%	15%	100%