Fri 8/3 - Upper Body & Cardio

Cardio:

• Walked 61 mins in the morning before work.  Felt good to get out early AM before work.

Workout:

• (225#Bench/210#RevGripPull)4, Reps: 6,5,5,5/7,5,5,8
• (50#Incline/120#SeatedRow)4, Reps: 8,6,6,6/10,8,9,9
• (45#Military/Core)4, Reps: 6,8,7,7/25,20,20,20
• (Dips/110#Curls)4, Reps: 15,10,10,9/12,8,6,5/5
• (50#OverheadTriExt/80#RearDelt)3, Reps: 12,8,6/10,10,10
• (110#TriPushdown/PeckDeck)2, Reps: 10,9/10

59 mins
Chest: 9
Back: 8
Shoulders: 7
Tri's: 9
Curls: 4
Core: 4
Total: 41 Sets

Comments:
 Used heaviest weight I thought I could handle on bench today (note, this was not "guillotine" style - I had the seat set so that bar was coming to mid chest, not upper chest).  Last rep on last set I needed a lot of help. Too much help.  Reverse grip pulldowns were pretty good, but after the 3rd set I dropped the weight to 165 and did 8 real good reps.  Weight probably a bit too heavy.  Maybe back wasn't ready for 3rd WO of the week.

Incline was good.  Haven't done dumbbell incline in a while.  Seated rows felt really good today.  I could really feel it in my back and really squeezed at contraction.  I wish pulldowns "felt" this same way.  Wonder if I should use less weight there, or mix up heavy/light weight days?

Military felt weak today and I'm confused why.  Started at 45#s and dropped to 40#s after first set.  Core was lying leg raises to hip thrust.  4 sets of these really worked abs well today.

Dips were great today.  Really surprised at these again.  That's 3 really good dip WO's in a row.  Tri's getting stronger and can stand up to 3 WO's/week and back can't, maybe? Curls were good.  Last set was 5 reps at 110#s, drop set to 60#'s for 5 reps.  This really burned.   Not a lot of bi sets, but they were worked pretty good with these and back.

Overhead tri extensions were pretty good, but hit a wall fairly quickly on 2nd set, only getting 8 reps, then 6.  Rear delt machine felt good.  I think I use better form on that than with dumbbells and should probably keep using that for a while.  Dropped the weight each set because I wanted to keep getting at least 10 reps.  Need to keep working on this for my impingememnt.  I probaby shouldn't have done military today, but oh well.

Did two sets of tri pushdowns and one set of 110# Peck Deck and called it a day.  Only had 12 mins to shower, get dressed and get to my 1:30 meeting so had to haul ass.  Was 2 minutes late to meeting (online only), but meeting hadn't started yet.

Overall, this was a really good workout.  I knew I was pressed for time between meetings (as has been the case all week) and was planning on not fretting over big workout and just getting in a good stimulation and maybe not even doing any back today (basically a light volume, high entensity chest/tri WO).  It ended up being much more than a muscle stimulation WO.  Maybe not as brutal as Mon and Wed, but this was not a light/easy WO.

Very good way to end the week with 3 complete upper body workouts.  I'm really happy and pleasantly surprised with these 3 WO's.  All were really tough, lot's of heavy compound movements with major muscle groups, all while dieting pretty strict.

Nutrition:
Pretty good day today.  Kids and I went to Sweet Frog after dinner and I went a little overboard there, but not too bad.  I could have (and wanted to) eat another helping of frozen yogurt.  As I stated yesterday, once I get started, it's hard to stop.  Especially after a big WO day like today.  This weekend is going to be tough to keep a clean diet.  It's been two weeks REALLY clean, so perhaps it's time for a 1-2 day refeed anyway before another couple of real strict weeks before trip to PA where no doubt diet won't be clean.  Anyway, here's the particulars:

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
8/3/2012	8:30AM	61 min walk before work
	Noon	BLOX	10g
	12:15PM	WO - Upper Body
	2PM	Creatine	5g
	2PM	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	5oz	3.5	10	0	50
	2:30PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	4:45PM	Sweet Potato	4oz	2.4	23.6	0	104
	4:45PM	Chicken	5.8oz	40.6	0	1.5	174
	5:30PM	Blue Tortilla Chips	10Chips	1	10	2	65
	5:30PM	Carrots	2oz	0.6	5.4	0	24
	5:30PM	Apple	1 med	0	25	0	95
	6:45PM	Beans	2oz	3	8	0	46
	6:45PM	Smoked Salmon	3oz	20	0	4	105
	6:45PM	Salad	12oz	7	16	0	86
	6:45PM	Cottage Cheese (FF)	1/2 Cup	11	8	0	80
	8:30PM	Sweet Frog (Sugar Free)	6oz	5	23	0	105
	8:30PM	Sweet Frog FROYO	6oz	5	32	0	150
	9:30PM	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	202	222	20	1,857
			Calories	809	887	183	1,878
			Percent	43%	47%	10%	100%