Mon 8/6 - Upper Body & Cardio

Cardio:

• Ran 27 mins, c/d 13 mins, 40 min total.

Started out this morning with the intention of just going for a walk before work.  Felt good, and had my running shoes on (as opposed to an older pair of running shoes that I use for walks) and just decided to run lightly for a while.  Ran about 3 miles, nice c/d walk after.  Did some prayer and meditation while cooling down.  Good morning.  Felt positive.

Workout:

• (225#Bench/Chinups)4, 6,5,4,4/11,8,5,4.5
• (50#Incline/120#SeatedRow)5, 6,6,6,7,6/8,10,8,9,9
• (45#Military/Core)4, 5,10,8,8/30,20,20,20
• (Dips/120#Curls)4, 13,10,9,8/10,8,6,5/8
• (50#OverheadTriExt/80#RearDelt)3, 10,6,6/10,10,10
• (100#TriPushdown/100#PeckDeck)3, 9,9,9/10,9,9

67mins
Chest: 12
Back: 9
Shoulders: 7
Tri's:10
Bi's: 4
Core: 4
Total: 46 sets

Comments:
Bench started off OK today, but 225#'s was probably too heavy today.  I needed help w/ 4th rep on 3rd set, some help on 3rd rep and a lot of help on 4th rep of 4th set.  Since reps were lower than I wanted, I did a double drop set on 4th set to 105#/60# with reps of 7/13.  These weights still felt heavy and REALLY worked the chest.  I did chinups with palms facing each other today.  1st and 2nd sets were good, but hit a wall hard and only got 5 reps, then 4.5.  Really struggled last set.

At this point I can tell my energy/strength isn't what it was on Friday.  Kind of pissed off about that at first because of all the carb load I did over the weekend.  Thought I'd be set up for a great WO.  I have to remember that I'm still working out fasted as of last night at 9:30PM, and I ran this morning.  It was an "easy" run, but wonder if that sapped my strength a little bit.

I started with 50#'s on incline and dropped to 45#s.  Incline still good with lighter weight, but strength just not there.  Bumped seated rows up to 150#s to start because didn't get a lot of reps on last 2 sets of chinups.  I got 8 reps, but it was too heavy.  I dropped it back to my normal 120#'s and this felt good.  Got really good reps and a good squeeze at contraction.

I should have started off with lighter military given the above.  You'd think I'd already know 45#s was going to be too heavy.  Dropped to 35#'s after the first set and got good reps.  My shoulder doesn't need the extra strain of heavier weight right now anyway.  Core was lying leg raises to hip thrust and were really good.

Dips were not quite as good as Friday, but still good.  Tri's were really tight and pumped already.  The double drop set from bench really wore tri's out as well before this.

Overhead tri extensions were decent, but tri's were beat (and tight).  I did rear delts on the machine again and did 80#/70#/60# to keep reps at 10.

I did tri pushdowns with the rope because that's what was there and didn't have the energy (lazy) to change it.  Peck deck was really good.  Chest felt like it was going to explode, in a good way.  That's why I did 3 sets (had planned on just 2 sets).

Overall a pretty good WO.  Energy not quite there and I've got to think the run this morning played a part in that.  It might have used up some of my glycogen/energy and left me a little flat for the WO.  I'll have to remember that.  It could have just been an off day, or my last couple of WO's could have just been really great and outliers.  Either way, it was a good WO.  Looking back at it though, if I were to keep the WO at around the same length and number of sets, I probably need to change it up and do another exercise for back and drop an exercise for tri's.  Nine sets of back probably isn't enough and I don't need 10 sets of tri's after doing a lot of bench and military.  Lesson learned for next WO.

Nutrition:
Good nutrition day today, right where I wanted to be from a macro and feeding window standpoint.  I really should have kept my re-feed over the weekend limited to Saturday and gotten right back on the horse on Sunday.  This would have set me back (as planned), but not as close as back to Williamsburg-esque weight.  Another lesson learned.  We'll see what happens in PA in a couple of weeks though....

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
8/6/2012	12:15PM	BCAA	10g
	12:30PM	WO - Upper Body
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Brown Rice	6oz	4	40	2	188
	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
	2:30PM	Sweet Potato	4.5oz	2.7	26.6	0	117
	4:15PM	Jerky	56g	22	9	2	130
	5:30PM	Sweet Potato	3oz	2	18	0	78
	7PM	Chicken	6oz	42	0	2	180
	7PM	Salad	12oz	7	16	0	86
	7:30PM	Oatmeal	1/4cup+	4	19	2	110
	7:30PM	Carrots	2oz	1	5	0	24
	7:30PM	Cottage Cheese (FF)	1/2 Cup	11	8	0	80
	8PM	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	200	180	18	1,659
			Calories	799	719	166	1,684
			Percent	47%	43%	10%	100%