Fri 8/10 - Chest/Tri's & Cardio

Cardio:

• Walked 54 mins before work.

Workout:

• (50#Incline/Core)6, 15,10,9,8,8,8/30,30,20,25,25
• (165/90/60#Bench)4, 11,6,6,6 (last 3 sets were double drop sets)
• (50#OverheadTriExt/100#PeckDeck)3 15,11,9/10,8,8
• (130#TriPushdown4/SeatedDips2/Kickbacks2), 9,5,8,8/10,7/10,10

56 mins
Chest: 17
Tri's: 11
Core: 6
Total: 34 Sets

Comments:
Doesn't look like a whole lot, but it was a brutal chest WO.  Incline was really good, and then I did 3 sets of double drop sets on bench going 165#/90#/60# all to failure on all 3 sets (I also did one set of just 165 to failure to start).   Reps on the drop sets were about 8/10/15 (though they varied through the 3 sets of drop sets).  Core was lying leg raises to hip thrust.  Lots of reps and abs were thoroughly worked.

I had to scrap dips and incline flys that I had planned.  I tried them, but couldn't even do 2 dips and struggled trying 25# flys.  Chest was worked big time.

Overhead tri extensions were pretty good and was able to do peck deck a little lighter than normal.

Tri pushdowns were good.  I dropped from 130#s after two sets to 110#s.  Did 2 sets of seated dips and 2 sets of tri kickbacks with the pushdowns.  Tri's were pretty well done and struggled repping out seated dips.

Overall a great chest WO.  Glad I didn't try another full upper body WO.  Five of those in a row was enough for now and although volume was lighter today, it was a really good chest WO and I fully expect to be sore.  I was still a bit sore going into this WO actually.

This WO was better time-wise, and more what I should be aiming for.  Less volume, lots of intensity, in and out of gym quicker.  This WO would have been quicker, but all the hanging leg raises took a fair amount of time, as did the double drop sets on bench (and I took some rest between those brutal sets).

Nutrition:
Told myself I wasn't going to do it tonight, but went a little overboard again on the carbs.  This is the first week I've really had a problem controlling it.  Not too worried about it.  I think it's just been a lot of consecutive really taxing WO's...which is a good thing.  That said, I was planning on cutting until going to PA, but that's kind of out the window now.  Just gotta try to keep in under control over the weekend.  Then it's PA where diet won't be real clean, come home and see where I'm at.  If I've put much weight on, I'll cut back down to ~10% BF, then two weeks of maintenance and then a slow bulk to 15% BF. 

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
8/10/2012	7AM	40 min walk
	12:30PM	BCAA	10g
	12:45PM	Chest/Tri's
	2:30PM	Creatine	5g
	2:30PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Brown Rice	4oz	3	27	1	125
	2:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2:30PM	Zuchini	7oz	2.1	6.3	0	35
	2:30PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	2:30PM	Sweet Potato	4.5oz	3	27	0	117
	5PM	Sweet Potato	4.2oz	3	25	0	109
	5PM	Chicken	4.7oz	33	0	1	141
	5PM	Salad	12oz	7	16	0	86
	5PM	Whey Protein W2	1 scoop	25	3	3	140
	5PM	Carrots	2oz	1	5	0	24
	8:30PM	Oatmeal	1/2cup	5	27	3	150
	8:30PM	Chicken	3.5oz	25	0	1	105
	8:30PM	Apple	1 med	0	25	0	95
	8:30PM	Cereal w/ Milk	3/4cup	2	27	1	160
	8:30PM	Fudge Bar	1 bar	2	16	2	80
	9PM	Casein Shake C2	1 scoop	24	3	1	130
	9:30PM	Froyo	1serving	2	22	5	140
	9:30PM	Cereal w/ Milk	3/4cup	2	27	1	160
	All Day	Almonds	1oz	6	6	15	165
		TOTALS:	Grams	217	284	37	2,366
			Calories	869	1136	329	2,333
			Percent	37%	49%	14%	100%