Workout:
- (50#Incline/Core)10, 10 sets of incline is brutal. Reps were 15,8,7,7,6,6,6,6,6,5.
- (180#Bench/Crunches)5, reps were 8,7,6,5,5
- (OverheadTriExt/30#InclineFlys)4
- (90#Pushdowns/Kickbacks)4
- (90#PeckDeck)2
Chest: 21
Tri's: 12
Core: 15
Total: 48 sets
Comments:
Holy shit, was that a good chest workout. REALLY HARD! I normally do 15-18 sets of chest. I found out today that doing that is a hell of a lot different than doing 15 sets of bench (incline & flat) before moving to chest "shaping" movements (e.g flys, etc.). I'll do this type of WO again, but man it was pretty brutal. It will be interesting to see how much I feel it in my chest the next 2 days.
Ten sets of incline was really good and was able to keep going with 50's. Reps were 15,8,7,7,6,6,6,6,6,5. The huge drop off from set 1-2 did surprise me. First set I really pushed through the last 2-3 reps, so set #1 was a real hard working set (I did a warmup set). I think after 8 sets of incline my form suffered and I probably wasn't getting as much out of them, so I'll keep that in mind next time I do this type WO. Core was hanging leg raises (6sets) and lying leg raises to hip thrust (4sets).
Bench was good, but had to go comparatively light after incline. Every set the first 2-3 reps felt really easy, but then all of a sudden it would just feel like a thousand pounds. Reps were 8,7,6,5,5 Crunches weren't great. Needed something better there, or just shorter rest time (but chest needed some rest!). Tri's were already on fire and I hadn't done a "tri exercise" yet.
Normally I'd do dips here, but decided no freaking way today. Plus, my left shoulder has been bothering me, so decided for both reasons to skip dips. Overhead tri extensions were good. Three of the four sets were drop sets to 25#s. 30# incline flys were really hard. Had to drop to 25's and then 20's. Chest is done. Tri's had a huge pump today. Must be the combination of lots of carbs/glycogen in the muscles and heavy bench work.
Tri pushdowns were good, but couldn't go as heavy as normal. Kickbacks were good and tri's on fire here.
Did 2 sets of peck deck before calling it a day. Really good workout.
Nutrition:
As I said above, the diet for first part of last week was really clean. I weighed in at 165#'s on Wednesday. By Saturday/Sunday, I was over 175#'s. I continued with IF, but really ate a LOT of carbs at night. I just couldn't get enough. BOWLS of cereal; Cracklin' Oat Bran is awesome! Froyo, fruit, etc. It was a good re-feed after being real strict for a while. The veins in my abs were really showing Mon-Wed, which is kind of cool, but really not all that attractive. I want them back though, so back to strict diet for a while.
Today was a med carb day, and I kept my eating window narrow (2:30-7:30). As I write this at 10:30, I sure could go for a bowl of Cracklin Oat Bran :), but that will pass. Knees are bothering me, so I didn't walk today. Hopefully a run tomorrow and around 1,100 calories, low carbs.
| Mon | Time | Item | Size | Prot | Carb | Fat | Cal |
| 7/23/2012 | 12:30PM | BLOX | 10g | ||||
| 12:30PM | WO - Chest/Tri's | ||||||
| 2:30PM | Creatine | 5g | |||||
| 2:30PM | Whey Shake | 1 scoop | 30 | 4 | 1 | 140 | |
| 3PM | Brown Rice | 5oz | 3 | 33 | 1 | 156 | |
| 3PM | Tuna (7oz can) | 5.5oz | 44 | 0 | 2 | 193 | |
| 3PM | Broccoli/Snap Peas | 5oz | 3.5 | 10 | 0 | 50 | |
| 3PM | Apple | 1 med | 0 | 25 | 0 | 95 | |
| 5PM | Sweet Potato | 4.5oz | 2.7 | 26.6 | 0 | 117 | |
| 5PM | Casein Shake C2 | 1 scoop | 24 | 3 | 1 | 130 | |
| 7:30PM | Egg Whites | 5 | 18 | 1 | 0 | 85 | |
| 7:30PM | Whole Egg | 1 | 6.3 | 0.6 | 5.3 | 78 | |
| 7:30PM | Salmon | 2oz | 13 | 0 | 2.5 | 70 | |
| 7:30PM | Cracklin Oat Bran | 75grams | 6 | 52.5 | 11 | 300 | |
| 7:30PM | Milk | 1cup | 9 | 13 | 0 | 90 | |
| 7:30PM | Casein Shake C1 | 1 scoop | 25 | 11 | 1.5 | 160 | |
| All Day | Almonds | .5oz | 3 | 3 | 8 | 83 | |
| TOTALS: | Grams | 188 | 183 | 32 | 1,746 | ||
| Calories | 751 | 731 | 290 | 1,771 | |||
| Percent | 42% | 41% | 16% | 100% |
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