Mon 8/27 - Chest/Tri & Cardio

Cardio:

• Walked 41 mins in the evening.  It was a nice night and my feet were feeling OK.  Also, I didn't want to be in the house and be tempted to start chowing down bowls of cereal :)

Workout:

• (45#Incline) 18/+4,4,4,3 (5) 
• (150#Bench) 11/+3,3,3,3,3,3,3,3 (9)
• (Dips) 15/+3,3,3,3,3,2 (7)
• (30#IncFlys) 12/+4,4,4,4 (5)
• (LyingLegRaise) 30/+7,7,7,7,7,7 +20,20,20,20 hip thrusts (11)
• (50#OHTriExt) 11/+4,4,4,4,3 (6)
• (100#PushDown) 10/+4,4,4,4,4,4 (7)
• (110#PeckDeckc) 12/+3,3,3,3,3 (6)

45 mins exactly
Chest: 25
Tri's: 20
Core: 11
Total: 56 sets (activation + mini-sets)

Incline, even though not that many sets was really good with the higher reps.  I think I should bump the weight next time.  That will give me less reps on activation set, but could still hopefully get 4 reps in the mini-sets.  If not, then 45#s is right for now. 

Last week I used 165#s after incline and it was a bit too heavy.  150# felt good today, evn if heavy after hard incline.  I REALLY worked on the last reps of the last 2-3 sets.  Chest was really worked.

After incline/bench I didn't know what to expect from dips.  I was surprised I got 15 dips on the activation set.  These were really good today.

I bumped up incline fly weight today.  This movement bothered my left elbow, but I don't think it was just because of increased weight. The weight was right fro activation set and mini-sets for this movement and volume was right as well.

I had core listed as last exercicse, but did it in this position to give my tri's a little rest.  Lying leg raises were really good today.  Lots of volume and did 4 sets of 20 hip thrusts at the end.  The hip thrusts really work my lower abs and I try to hold them at the top for a second.  Really
good.

Overhead tri extensions were pretty good, but tri's were worked and I hit a wall pretty quickly.  Was glad I could get 4 reps in the mini-sets as that seems to be better than 3, especially for isolation exercises.

For tri pushdowns, I started at 120#s, but it was too heavy.  Tri's were beat.  I dropped to 100#'s and got some good reps.  Same as above, glad I could get 4 reps on mini-sets.  Had I stuck with 120#, that wouldn't have been possible.

Peck deck felt OK, but had a hard time squeezing chest hard at contraction.  I think chest was just done.  Bench really tough today.

Overall a great WO.  Chest was really pumped after this WO, and tri's were worked well.  Great amount of time at 45 mins exactly when I hit my watch to stop the time.  Based on the Myo-rep WO's I've done the last couple of weeks, I seem to get a better WO at higher rep ranges.  This is especially true for isolation movements (bi's/tri's).  Incline felt really good today with the higher reps.  That said, bench felt great today with lower reps, but that might be due to the amount of volume and that it followed tough incline. 

Nutrition:
Good day today.  Pretty clean.  I was right about where I wanted to be this morning at 172.8#s so I didn't restrict carbs too much today.  Lower carb tomorrow.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
8/27/2012	11:30AM	BCAA	10g
	11:45AM	WO - Chest/Tri's
	1PM	Creatine	5g
	1PM	Whey Shake W1	1 scoop	30	4	1	140
	2PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2PM	Broccoli/Snap Peas	5oz	3.5	10	0	50
	2PM	Sweet Potato	4.6oz	3	27	0	120
	4PM	Chicken	3.2oz	22	0	1	96
	4PM	Egg Whites	2whites	7	0	0	34
	4PM	Banana	1 small	1	23	0	90
	7:30PM	Chicken	6oz	42	0	2	180
	7:30PM	Salad	12oz	7	16	0	86
	7:45PM	Apple	1 med	0	25	0	95
	7:45PM	41 min walk
	8:45PM	Oatmeal	1/2 cup	5	27	3	150
	8:45PM	Milk (FF)	1Cup	8	13	0	90
	10PM	Casein Shake C2	1 scoop	24	3	1	130
	11PM	BCAA	10g
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	199	151	17	1,535
			Calories	798	606	151	1,555
			Percent	51%	39%	10%	100%