Feet still killing me today and had to be at work early this morning so I didn't get any cardio in before work for both reasons. I wouldn't have walked/ran even if I had the time.
Workout (Myo-reps):
- (45#Incline) 15/+3,3,3,3,3,3,2 (8)
- (165#Bench) 10/+3,3,3,3,3,3,2 (8)
- (Dips) 8/+2,2,2,2,2,2,2,2 (9)
- (25#InclineFlys) 12/+3,3,3,3,3,3,3 (8)
- (50#OHTriExt) 15/+3,3,3,3,3,3,2 (8)
- (120#TriPushDn) 12/+3,3,3,3,3,2 +70#X15 (8)
- (110#PeckDeck) 12/+3,3,3,3,3,3,3 (8)
- (LyingLegRaise) 25/+6,6,6,6,6,6 (7)
- (10#TriKickBack)
43 min
Chest: 32
Tri's: 26
Core: 7
Total: 65 (as usual, sets are listed as activation set/+mini-sets)
Incline was really good today. I decided to do it first because I still feel like my upper chest (and chest in general) is lagging behind other body parts. This was a good weight and all sets really worked chest, especially the last 3-4 mini-sets.
I had 50# dumbbell bench penciled here, but decided to use the machine. Dumbbells are just kind of hard to do Myo-reps because it's too short a rest time to set them down, then get set back up, and holding them on the lap gets tedious. So, after doing that for incline, I switched to the machine. I only used 165#, but this might have been too heavy after really hitting incline hard. I was barely getting 3 reps after a couple mini-sets and needed an assist the last 3 sets. Here's where I don't know if I should have just stopped after I could only get 2 reps on about the 4th set, but I wanted more volume, so gave myself an assist. Regardless, this really worked chest hard.
Whoa, dips were really tough, but felt good. I've been getting a lot more dips lately, but today my tri's were already pretty fatigued from hitting bench/incline hard. Repped out sets of 2, which is right in line with the protocol after the activation set of 8 reps.
Incline flys were good. I had 30# penciled in, but after dips, I realized my chest was already fairly hammered, so I lightened that up to 25# and I think that was the right choice. Felt good.
Overhead tri's were good, but this is another exercise where Myo-reps are a bit problematic. It's hard to take a 10 second rest with a heavy dumbbell and then have to get it back overhead again in a short period of time. Need to think about how I'll handle these going forward. I think 4 reps in mini-sets might be better here too.
My left elbow has really been bothering me the last couple of days, and I think tri pushdowns is one of the exercises that might be contributing to it (maybe OHTriExt's too). I was on the fence about doing these, but thought I'd start off and if my elbow started hurting, I'd scrap it. The elbow felt OK, and I was good about stopping when it got too much and didn't cheat. I think that's where I get in trouble. Wanted a little more work at the end, so I dropped the weight to 70# and repped out 15. Tri's must have been pretty dead, because this should have been really light, and it didn't feel all that "light". This is another exercise (similar to bi's) where I think my Myo-reps mini-sets need to be in the 4-5 range instead of 3, so I need to start lighter.
Peck deck was good. This seemed like a pretty good weight.
Stood in front of the fan to cool down. Grabbed a light dumbbell and did a set of tri kickbacks while cooling down.
I was short on time and had an all hands meeting at 11AM and was going to scrap core, but I can't keep doing that, so I did it and got on the AHM call a few minutes late. I sacrificed taking a shower so I could get this in. Hope my teammates don't mind! Glad I did these. They felt really good after doing Capt Chair leg raises yesterday that weren't great.
This was a really good WO. Still adjusting and tweaking the Myo-reps and need further adjustments (increasing tri/bi reps, for example) but really loving this protocol. I know I keep saying that, but it really is a GREAT workout and keeps the time more to what I've been wanting for months (i.e. shorter workouts, but very high intensity).
Nutrition:
I weighed 171.4 this morning. That's down from 191.2 Sunday night, 186.0 Mon AM and 176.2 Tue AM. 20 pounds in 3 days! Yes, that's just a repeat from above. These past 3 days have been really clean, low carbs and low fat, but I've kept my protein up. It hasn't been too hard yet. I'll keep same diet through Friday and then have a bit of a re-feed over the weekend. Nothing crazy though. I'll just bring my calories up from ~1,000/1,100 to closer to maintenance for a day or two, then another week of moderate cutting (not as hard as this week) to get back down to around 10% BF and take it from there.
Chest: 32
Tri's: 26
Core: 7
Total: 65 (as usual, sets are listed as activation set/+mini-sets)
Incline was really good today. I decided to do it first because I still feel like my upper chest (and chest in general) is lagging behind other body parts. This was a good weight and all sets really worked chest, especially the last 3-4 mini-sets.
I had 50# dumbbell bench penciled here, but decided to use the machine. Dumbbells are just kind of hard to do Myo-reps because it's too short a rest time to set them down, then get set back up, and holding them on the lap gets tedious. So, after doing that for incline, I switched to the machine. I only used 165#, but this might have been too heavy after really hitting incline hard. I was barely getting 3 reps after a couple mini-sets and needed an assist the last 3 sets. Here's where I don't know if I should have just stopped after I could only get 2 reps on about the 4th set, but I wanted more volume, so gave myself an assist. Regardless, this really worked chest hard.
Whoa, dips were really tough, but felt good. I've been getting a lot more dips lately, but today my tri's were already pretty fatigued from hitting bench/incline hard. Repped out sets of 2, which is right in line with the protocol after the activation set of 8 reps.
Incline flys were good. I had 30# penciled in, but after dips, I realized my chest was already fairly hammered, so I lightened that up to 25# and I think that was the right choice. Felt good.
Overhead tri's were good, but this is another exercise where Myo-reps are a bit problematic. It's hard to take a 10 second rest with a heavy dumbbell and then have to get it back overhead again in a short period of time. Need to think about how I'll handle these going forward. I think 4 reps in mini-sets might be better here too.
My left elbow has really been bothering me the last couple of days, and I think tri pushdowns is one of the exercises that might be contributing to it (maybe OHTriExt's too). I was on the fence about doing these, but thought I'd start off and if my elbow started hurting, I'd scrap it. The elbow felt OK, and I was good about stopping when it got too much and didn't cheat. I think that's where I get in trouble. Wanted a little more work at the end, so I dropped the weight to 70# and repped out 15. Tri's must have been pretty dead, because this should have been really light, and it didn't feel all that "light". This is another exercise (similar to bi's) where I think my Myo-reps mini-sets need to be in the 4-5 range instead of 3, so I need to start lighter.
Peck deck was good. This seemed like a pretty good weight.
Stood in front of the fan to cool down. Grabbed a light dumbbell and did a set of tri kickbacks while cooling down.
I was short on time and had an all hands meeting at 11AM and was going to scrap core, but I can't keep doing that, so I did it and got on the AHM call a few minutes late. I sacrificed taking a shower so I could get this in. Hope my teammates don't mind! Glad I did these. They felt really good after doing Capt Chair leg raises yesterday that weren't great.
This was a really good WO. Still adjusting and tweaking the Myo-reps and need further adjustments (increasing tri/bi reps, for example) but really loving this protocol. I know I keep saying that, but it really is a GREAT workout and keeps the time more to what I've been wanting for months (i.e. shorter workouts, but very high intensity).
Nutrition:
I weighed 171.4 this morning. That's down from 191.2 Sunday night, 186.0 Mon AM and 176.2 Tue AM. 20 pounds in 3 days! Yes, that's just a repeat from above. These past 3 days have been really clean, low carbs and low fat, but I've kept my protein up. It hasn't been too hard yet. I'll keep same diet through Friday and then have a bit of a re-feed over the weekend. Nothing crazy though. I'll just bring my calories up from ~1,000/1,100 to closer to maintenance for a day or two, then another week of moderate cutting (not as hard as this week) to get back down to around 10% BF and take it from there.
| Wed | Time | Item | Size | Prot | Carb | Fat | Cal |
| 8/22/2012 | 10AM | BCAA | 10g | ||||
| 10:15AM | WO - Chest/Tri's | ||||||
| 1PM | Creatine | 5g | |||||
| 1PM | Whey Shake W1 | 1 scoop | 30 | 4 | 1 | 140 | |
| 1:30PM | Chicken | 5.5oz | 39 | 0 | 1 | 165 | |
| 1:30PM | Asparagus | 5oz | 3 | 6 | 0 | 30 | |
| 2:30PM | Sweet Potato | 3.6oz | 2 | 21 | 0 | 94 | |
| 4PM | Jerky | 56g | 23 | 3 | 2 | 120 | |
| 6:30PM | Tuna (7oz can) | 5.5oz | 44 | 0 | 2 | 193 | |
| 6:30PM | Broccoli/Snap Peas | 6oz | 4 | 12 | 0 | 60 | |
| 7:15PM | Cottage Cheese | 185g (3/4c) | 21 | 10 | 0 | 130 | |
| 10PM | Casein Shake C2 | 1 scoop | 24 | 3 | 1 | 130 | |
| 11PM | BCAA | 10g | |||||
| All Day | Almonds | .5oz | 3 | 3 | 8 | 83 | |
| TOTALS: | Grams | 193 | 62 | 15 | 1,144 | ||
| Calories | 772 | 246 | 131 | 1,149 | |||
| Percent | 67% | 21% | 11% | 100% |
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