Wed 6/6 - Chest/Tri/Core

Workout:

• (195#Bench/25#Crunch/CaptChair)6, Bench reps 5,5,6,7,6,5 - real good.
• (45#Incline/Core)5, Decent incline, core was reverse crunches3, scissors2
• (Dips/110#Flys)4, Dips-10,8,7,10
• (50#TriExt6/CableCross4), Drop set last 2 sets of tri ext 50#/25#
• (110#TriPushdown6/10#Kickbacks3), 4 sets straight bar, 2 sets rope @70#s

72Mins
Chest: 19
Tri's: 19
Core: 17
Total: 55 sets

Comments:
Great WO today.  The only downside of the workout was that it was too long.  Not that I minded being in the gym that long, but really trying to keep my WO's to under an hour.  45-50 mins would be ideal, but that hasn't been happening.  I don't take a lot of rest and could maybe cut that down a little bit, but not by much.

Real good bench today.  A warmup set at 165#, then 6 sets at 195#.  Might bump weight up next week because I could have done more than 5 reps each set (that's why I did a 6th set).  Liked the weighted crunch on the decline bench & captain chair leg raises again.  Incline was decent, chest already worked from 6 sets of bench.  Dips were pretty good.  Brian walked into the gym before my last set and I talked to him for a couple minutes so that's why my last set was 10 reps.  Overhead tri extensions really good again with the last two sets drop sets going really deep.  The tri pushdown/dumbbell kickback superset combo was good.  Will do that again.  I was tempted to do a couple sets of guillotine bench to work upper chest today, but did incline instead.  Might add that in next week, but not sure if I should add it in, or do it as a replacement for incline for a couple of workouts.  We'll see.

I didn't get a walk in this morning and was hoping to get one in the afternoon.  Didn't happen.  Should have done it in the morning.  It was beautiful out and I should have taken advantage of it.  Oh well.  Up for tomorrow - an easy run, then Friday a workout, race on Sat evening.

Nutrition:

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
6/6/2012	7:30AM	Whey Shake	1 scoop	30	4	1	140
	7:30AM	Creatine	5g
	8:30AM	Oatmeal	1/4cup	2.5	14	1.5	75
	10:00AM	Whey Shake	1/2 scoop	15	2	0.5	70
	10:00AM	Sweet Potato	2oz	1.2	12	0	50
11:00AM Workout - Chest/Tri's/Core
	12:30PM	Creatine	5g
	12:30PM	Apple	1 small	0	20	0	80
	12:45PM	Brown Rice	1/2 Cup	3	23	1	108
	12:45PM	Tuna	1 Can (7oz)	50	0	2	231
	4:30PM	Chicken	4.6oz	35	0	4.5	216
	4:30PM	Salad	18oz	14.4	18	0	126
	4:30PM	Chips/Salsa	8Chips	1	9	3.5	75
	9:30PM	Sweet Potato	3oz	1.8	17	0	78
	10:30PM	Casein Shake	1 scoop	25	11	1.5	160
	10:30PM	Cottage Cheese	1/4 Cup	7	2.5	0.5	45
	10:30PM	Apple	1 large	0	30	0	115
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	188.9	166	24	1,649
			Calories	755.6	662	212	1,629
			Percent	42%	37%	12%