Fri 7/27 - Chest/Tri's

Well, I did it.  In the last 4 days in Williamsburg I put on 12 pounds.  In 4 days back I dropped 11.2.  I weighed 166.8 this morning.  I was at 178 on Sunday.  Abdomen veins are coming back out.  This is the easy visual sign telling me how lean I am.  When they aren't showing, I know I've put on a few.  When they are coming out, I know I'm really leaning out.  If I can be strict for another couple of weeks I think I can get to about 160#'s and close to single digit body fat %.

No cardio today.  Hoping to be able to run tomorrow morning.  No cardio has meant my diet has needed to be pretty darn strict.

Workout:

• (210#Guillotine/Core)5, Reps 6,5,5,5,4
• (50#Bench8/Core5)8
• (Dips/30#InclineFlys)4, Dips 10,8,6,6
• (50#OverheadTriExtensions/CableCross)4
• (130#TriPushdown4/SeatedDips2/Kickbacks2)4
• (120#PeckDeck)2

64 mins
Chest: 23
Tri's: 16
Core: 10
Total: 49 sets

Comments: Great chest/tri WO!  Chests better than tri's today.  I know it seems like I normally write that my WO's are great, or really good, or excellent, etc.  That's simply because that's the honest truth in how I feel about them.  I admit when they aren't great, or when I'm ducking an exercise, or something particular wasn't good.  I guess eating well, taking care of myself, etc., has just lent itself to having really good WO's for a while.  I'm getting stronger, by evidence of my lifts and getting leaner and "bigger".  It's a lot of work, and not easy, but the plan is working and I'm really happy about that.

Bumped up weight on guillotine, which is good.  Reps were 6,5,5,5,4.  Two warmup sets.  First 2 sets no assistance, 3rd set just a touch of help on last rep, 4th set help on last rep, 5th set help on 4th rep.  Done.  Core was lying leg raises to hip thrust with reps of 25,25,25,20,20.  Abs really got a WO from those.

Was going to do incline dumbbells, but decided to do flat bench dumbbells.  Decided to do sets until I could only get 5 reps.  Ended up doing 8 sets (8,7,6,6,6,6,5,5).  I could have done more reps through sets 4-5, but did them nice and slow on the negative.  Really controlled them slowly on all sets to make it harder.  Definitely getting stronger.  If I hadn't done "heavy" bench/guillotine first this would have been a lot of reps/sets until I got to where I could only do 5.  Getting stronger.  Need heavier dumbbells in this gym. Core was torture twists.  Haven't been doing these because don't want to increase size of obliques.

Dips were 10,8,6,6. Hit wall pretty hard on these due to all the chest (&tri work already done).  Incline flys were just OK. Had to drop to 25's after first set because I only got 8 reps and knew it was going to be downhill fast from there.

Overhead tri extensions were good.  Did drop sets to 25's on last 2 sets.  Cable crossovers were really good today for whatever reason.  Really felt them in the chest.

Tri pushdowns were really good.  Started at my normal 110#'s and it felt light so I bumped up the weight to 130#s.  More than I've ever done and reps were still good.  This could have been in part to not being able to really push dips.  Chest was more dead during dips than tri's were.  I did 2 sets of seated dips as superset.  Really liked these and will do them again.  Tri's were already really baked, so couldn't do a lot of them.  2 sets of kickbacks, one of them a drop set from 15s to 10s and tri's are done.

Threw in 2 sets of peck deck at end.  Wouldn't have mentioned them but sometimes I'll do a set or two of them at the end of chest WO and use 90-100#'s to burn out chest.  Started that today with 90's and it was way too light.  Bumped up to 120's and pushed out reps fairly easily.  Getting stronger.

Nutrition:
Med carb day, but still strict and right where I wanted to be ~1,700 cals, and just about a 500 swing from yesterday.  I had my 2nd meal later than I wanted, which put me eating my last meal at 9PM.  Would have rather this been at 7-7:30 and wasn't really "hungry" for the last meal, but needed to eat some more after a hard WO today.

This weekend is going to be tough to keep weekly calories at 10,500.  10,500 = ideal weight X 10 cals/#.  (150lbs X 10cals) = 1,500 cals.  1,500cals X 7days =  10,500.  I'm only left with about 3,000 cals for the weekend, so no splurging allowed.
General target/goal has been and will be:

Day	Cals	Type	WO
Mon	1,700	Med Carb	Gym
Tue	1,200	Low Carb	Cardio
Wed	1,700	Med Carb	Gym
Thu	1,200	Low Carb	Cardio
Fri	1,700	Med Carb	Gym
Sat	1,700	Med Carb	Cardio
Sun	1,200	Low Carb	Cardio/Rest
Total:	10,400

Daily:

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
7/27/2012	12:30PM	BLOX	10g
	12:30PM	WO - Chest/Tri's
	2:30PM	Creatine	5g
	2:30PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Brown Rice	5oz	3	33	1	156
	2:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2:30PM	Broccoli	4oz	3	8	0	40
	2:30PM	Sweet Potato	4.5oz	3	27	0	117
	7PM	Beans	2oz	3	8	0	46
	7PM	Chicken	8oz	56	0	2	240
	7PM	Salad	12oz	7	16	0	86
	7:45PM	Banana	1 Xsmall	1	19	0	72
	7:45PM	Oatmeal	1/4cup	3	14	2	75
	9PM	Apple	1 med	0	25	0	95
	9PM	Tuna (7oz can)	5.5oz	44	0	2	193
	9PM	Casein Shake C1	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	224	167	19	1,694
			Calories	896	669	169	1,734
			Percent	52%	39%	10%	100%