Wed 8/1 - Upper Body

I did another full upper body WO today.  Again, it was very draining.  I laid down in bed for a while when I got home.

Workout:

• (210#Guillotine/Pullups)4, Guill reps 6,6,5,5. Pullups 10,8,6,5
• (50#Bench/Chinups)4
• (50#Bench/40#BentOverRows)4
• (Dips/100#curls)4, Dips were 12,10,9,9.
• (R/F/L Delts)4
• (50#OverheadTriExt3/TriPushDown3/PeckDeck2)

66 Mins
Chest: 14
Back: 12
Shoulders: 12
Tri's: 10
Bi's: 4
Total: 52 sets

Comments:
Guillotine was pretty good, but not as good as Mon. Reps were 6,6,5,5. Needed an assist on last rep of 3rd/4th set. Pullups were decent (hard). Reps were 10,8,6,5.  Better keep doing these.

Bench was good with reps of 8,6,6,6. Chinups were not so good.  I did 2 sets and switched to 165# Reverse Grip Pulldowns. Reps were 5,5 (chinups) 5,6 (pulldowns).  Chinups weren't good mainly because the chinup bar at the gym isn't really a bar.  It's got several "handles" and where I would have put my hands for chinups didn't work.  The handles were either too wide or too narrow.  Pulldowns were better.

Continued with 50# bench with reps of 6,6,6,6.  I just got locked into 6 reps.  I could not have done 7 (I tried on several sets), but kept being able to get up a sixth, though it did get harder and harder.  Bent over rows actually felt pretty good (reps were 10's).  They take a lot of energy, and I wasn't even using a lot of weight. Wish we had barbells for these.  I should keep doing these.

Dips were 12,10,9,9 reps.  Whoa! What's going on here? That's better than normal, and I'd already done a lot of tri work with 12 sets of bench.  Really surprised I didn't hit a wall after 1st set like I usually do.  Curls were really good.  I've been doing 80#'s.  That felt light today, so I bumped to 90#s and did 13 reps.  Bumped again to 100#...that's better.  Did drop sets last 2 sets 100#s/60#s.  Not a lot of bi work, but with back and these, bi's were done.

Rear/Lateral/Front delts were really hard.  Good triple as always, but I was surprised they were hard from the get-go having not done Military press today.  Physical Therapist told me not to do overhead pressing movements because of the impingement in my left shoulder.  I'll take a break from Military for a little while.

First set of overhead tri extensions were freaky.  I did 17 reps. I've never been close to that. What's was going on with Tri's today (Dips/TriExt)?  Not complaining, just surprised.  I did 130# Tri Pushdowns first set and it felt good.  2nd set of Overhead Tri Extensions came back to reality after first superset.  Reps ended up being 17,7,7.  Dropped weight for pushdowns to 110#s.  Tri's are DONE.  Peck deck was pretty good.  Just 2 sets.  One at 120#, one at 100#s.

Great full upper body workout again.  REALLY taxing though, just like Monday.  These have been really good workouts, but really tough.  I don't think I could keep these up for too long, but hoping I see some gains out of them before switching back up to a split.  The downside of these WO's is that I can't do some of the exercises I want to do due to time and energy.  I'll play around with switching up the exercises and keeping full body for at least a few more WO's, but really need to keep an eye on my energy level since I'm really cutting and at a constant daily caloric deficit.  That equation can't last for too long with these WO's.

Nutrition:
I ate a good amount today and was really craving carbs again this evening (as you can see below during my 7PM meal).  I really wanted to eat a big bowl of Cracklin Oat Bran on top of what I ate, but kept myself in check fairly well.  Still, this was the highest carbs in the last 2 weeks.  Overall calories were on point, protein a little lower than normal, but I think enough.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
8/1/2012	10:30AM	BLOX	10g
	10:45AM	WO - Chest/Tri's
	12:45PM	Creatine	5g
	12:45PM	Whey Shake W1	1 scoop	30	4	1	140
	1:15Pm	Brown Rice	5oz	3	33	1	156
	1:15Pm	Tuna (7oz can)	5.5oz	44	0	2	193
	1:15Pm	Broccoli/Snap Peas	5oz	3.5	10	0	50
	1:15Pm	Banana	1 Xsmall	0.9	18.5	0.3	72
	1:15Pm	Sweet Potato	3.5oz	2.1	20.7	0	91
	4PM	Beans	2oz	3	8.2	0.4	46
	4PM	Chicken	6oz	42	0	1.5	180
	4PM	Salad	12oz	7	16	0	86
	4PM	Egg Whites	2	7.2	0.4	0	34
	7PM	Carrots	2oz	0.6	5.4	0	24
	7PM	Popcorn	1bag	3	22	2	100
	7PM	Apple	1 med	0	25	0	95
	7PM	Blue Tortilla Chips	10Chips	1	10	2	65
	7PM	Oatmeal	1/4cup+	4	19	2	110
	7PM	Whey Shake W1	1 scoop	30	4	1	140
	All Day	Almonds	1oz	6	6	15	165
		TOTALS:	Grams	187	202	28	1,746
			Calories	748	809	253	1,810
			Percent	41%	45%	14%	100%