Fri 7/13 - Chest/Tri's

No morning cardio again.  I'm missing this, whether it be a run or a walk.  Work is super busy, and left knee still bothering me, so decided it would be best not to walk this morning and hope to get a run in tomorrow morning.

Workout:

• (195#Guillotine/HangingLegRaises)5, Guillotine reps were 8,6,5,6,5
• (50#Bench/Core)4, Bench also felt really good. Reps were 8,7,7,6
• (Dips/30#InclineFlys)4, Dips were good - 12,8,7,6
• (50#OverheadTriExtensions4/CableCross2/100#PeckDeck2). Last 2 sets of tri extensions were drop sets
• (110#TriPushdowns/Kickbacks)4

61mins
Chest: 17
Tri's: 16
Core: 9
Total:  42 sets

Comments:
Another great WO today! I'm not finding any lack of energy from IF.  Working out fasted hasn't been a problem at all and my workouts have not suffered a bit as I thought they might.  If anything, they've been better.  This might be due to taking some BCAA's pre-WO, or maybe it just aligns with what others find their bodies doing on IF after a short adjustment period.  Regardless of what it is, my WO's have been great.

Guillotine was really good today.  Reps were 8,6,5,6,5.  If I can get reps like that or higher again I'll bump up the weight.  Last two sets were excellent. REALLY felt these last 2 sets deep in my chest like I haven't before (hope that was good and I wasn't close to pulling/tearing anything).  I don't think I've done it the last 2 chest workouts because I was working out in different gyms (Ironbound and Fitness First) and didn't do them, or at least not on a similar machine.  Hanging leg raises were OK.  These were better at Fitness First with using those arm loops. Sometimes hard to tell if these are really working lower abs or hip flexors.  Probably both, but that's not the intent. Did sets of 20,20,15,15,15

Bench was really good as well.  Reps with 50#'s of 8,7,7,6.  Last time I did this WO, I had to drop to 45#'s, so this is really good. Considered doing a 5th set, but I think chest was well worked already.  Core was leg raises/reverse crunch/hip thrust to ceiling.  These were hard.  Did sets of 20,20,20,15.

Dips were good with reps of 12,8,7,6.  I really seem to hit a wall after repping out the first set fairly easily (though still going to failure).  Incline flys felt really good today too. Reps were right about the same as dips, with first set being "easy".  I was thinking about bumping up for next sets, but just like last WO, the starting weight turned out to be more than enough.

Overhead tri extensions were good as always.  Did drop sets to 25#'s the last 2 sets. Felt great, tri's REALLY starting to feel it. Cable crossovers and peck deck felt good too (though I think I normally do 110#s). I'm liking doing 2&2 of these rather than just 4 of one or the other.  I was considering doing skull crushers today by putting the bench in the pully setup and doing them with a pully because my gym doesn't have free weights besides barbells, but I was pressed for time and that would have taken some setup and experimentation.  Want to do that soon though.

Tri pushdowns were good.  First set of 110#s felt good and did 12 or 13 reps, but tri's hit a wall after that and I got about 7-8 the last 3 sets. I did 2 sets of tri pully extensions and 2 sets of kickbacks.  When I do tri isoated exercises on one arm, my left arm does better/more reps.  I've noticed this before, but really noticed it today.  I'm assuming this means that while I'm doing bench/dips/overhead extensions that
my right tri is pushing more of the weight than my left.  Not sure what to do about that, other than do more reps with my left when I do isolation movements like I did today.

Cardio:

• Walked in evening at 8:30.  Just wanted to stretch the legs and feeling too lazy not doing cardio even though I had a great WO today.  Glad I got out.  It was a nice evening for a walk.

Nutrition:

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
7/13/2012	9:45AM	BLOX	5g	5			20
	10AM	WO - Chest/Tri's
	11AM	BLOX	5g	5			20
	Noon	Creatine	5g
	Noon	Whey Shake	1 scoop	30	4	1	140
	1:30PM	Brown Rice	5oz	3	33	1	156
	1:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	1:30PM	Broccoli/Snap Peas	5oz	3.5	10	0	50
	1:30PM	Apple	1 med	0	25	0	95
	4PM	Sweet Potato	6oz	3.6	35.4	0	156
	4PM	Chobani Yogurt	6oz	18	7	0	100
	5PM	Casein Shake T1	1 scoop	25	11	1.5	160
	7PM	Salad	12oz	6.514	15.9	0	85.714
	7PM	Chicken	6oz	42	0	1.5	180
	7PM	Beans	2oz	3	8.2	0.4	46
	7PM	Cottage Cheese	1/2cup	14	5	1	90
	9:15PM	Oatmeal	1/4cup	3	14	1.5	75
	9:15PM	Casein Shake T2	1 scoop	24	3	1	130
	All Day	Almonds	1oz	6	6	15	165
		TOTALS:	Grams	236	178	26	1,861
			Calories	943	711	232	1,886
			Percent	50%	38%	12%	100%