Fri 7/6 - Back/Shoulders/Bi's

Cardio:

• 45 mins playing tennis with Griffen.  I probably haven't played in 10 years, but was surprised how well I hit the ball and served.
• 50 min walk with Mom after dinner.  Getting great walks in with Mom while in Williamsburg.  Left knee still bothering me.  Tennis didn't help it, but was fun to play.

Workout:

•  (Pullups/50#Military)4, pullups were 10,8,6,5. Military was good.  Did drop sets to 25#s last 2 sets.  Drop sets were really tough.
• (T-barRow/30#HCurl)4, rows were with a 45# disc for 3 sets, then added a 25# disc for last set.  Curls were hard.  Pullups and rows already really affecting bi's
• (25#FrontRaise/LateralRaise/RearDelts)4, brutal as usual
• (ReverseGripPulldown/StraightBarCurl/CaptainChair)4,
• (SeatedRow/50#Shrugs/LyingLegRaise w/ HipExtension)4

68 mins
Back: 16
Shoulders: 20
Bi's: 8
Core: 8
Total:   52 sets

Comments:
Really good WO. A little too long, but it's hard to keep back/shoulders/bi's shorter than an hour.  I've been thinking that maybe shoulders should get their own day, but that will throw my entire weekly routine out of whack.  Need to think about that some more, but starting to lean that way.

I didn't do pullups last back WO, and wasn't going to do them again today, but told myself that I really need to work on them, and avoiding them and substituting pulldowns isn't going to help.  That said, I will be doing pulldowns instead occasionally and going heavier than body weight.  Anyway, pullups were good, struggled last 2 sets, but did first 2 sets nice and slow so that really fatigued my back.  The drop sets on Military press were really hard.  Shoulders were burning after these.  This is a really tough superset, even though it's only a 2 exercise superset.  Both movements work a lot of muscles.

T-bar rows were good, but I really liked the heavy reverse grip pulldowns I did last back WO.  I don't often get a chance to do rows like this though, so I took advantage of the different equipment.  Curls were tough after pullups and rows already working the bi's pretty good.

Superset of front raises/lateral raises/rear delt was brutal as usual.  Still love it.  Might do lateral raises first next WO.

I went as heavy as I could on pulldowns, but back already getting fatigued badly and did a double drop set the last set.  It was nice to do curls with a barbell for once.  Really liked these and worked the bi's hard.  Wish I could do them at my gym.

Seated rows - a trainer was working with an elderly woman by the seated row machine that I wanted to use, so I had to use a different one that had a bit of an akward motion.  Still good and really squeezed back.  Double drop set on last set.  Leg raises w/ hip extension toward the ceiling when legs are perpendicular to the floor were good.

Nutrition:
Good day on the nutrition front.  Lots of protein, plenty of carbs (but not overboard) and low fat.  I still get kind of ravenous at night, but I think it's a mental thing because I'm not really hungry.  I just want to eat.  I did start a new casein the other day.  It's less carbs, not quite as good tasting as the GNC brand, but it also mixes much better.  Closer to how the whey mixes.  I think I'll stick with it.

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
7/6/2012	7AM	Creatine	5g
	7:30AM	62 min walk
	10AM	Creatine	5g
	11:30PM	Whey Shake	1 scoop	30	4	1	140
	Noon	WO - Back/Shoulders/Bi's
	1:30PM	Creatine	5g
	1:30PM	Casein Shake	1 scoop	24	3	1	130
	2PM	Sweet Potato	4oz	2	24	0	104
	2PM	Brown Rice	4oz	3	27	1	125
	2PM	Tuna	1 Can (7oz)	50	0	2	231
	2PM	Snap Peas/Broccoli	4oz	3.2	10	0	48
	5:30PM	Smoked Salmon	2oz	13	0	2.5	70
	5:30PM	Blue Tortilla Chips	10Chips	1	10	2	63
	6:30PM	Chicken	6oz	42	0	1.5	180
	6:30PM	Naan	1serving	5	28	5	180
	6:30PM	Tzaziki Sauce	3tbs	0	3	6	75
	6:30PM	Feta Cheese	1square	5	1	5	70
	6:30PM	Watermellon	1cup	1	12	0	46
	9PM	Apple	1 med	0	25	0	95
	10PM	Chobani Yogurt	6oz	18	7	0	100
	10PM	Blueberries	2oz	0	8	0	32
	11PM	Casein Shake	1 scoop	24	3	1	130
	11PM	Creatine	5g
	TOTALS:		Grams	221	164	28	1,819
			Calories	884	655	252	1,791
			Percent	49%	37%	14%	100%