Wed 8/8 - Upper Body and Cardio

Cardio:

• 40 min walk in the morning before work.  Was tempted to run, but thought better of it after running the last 2 days and how it might have left me flat on Monday for my WO.

Workout:

• (50#Bench/195#RevGripPull)6, 15,10,8,8,8,8/9,7,6,6,6,5
• (165#Guillotine/120#SRow)4, 10,7,8,8/12,10,10,9
• (35#Military/Core)3, 9,7,8/20,20,15
• (Dips/120#Curls)3, 12,10,8/10,6,10
• (40#BentRows/70#RearDelt)3, 10,10,9/10,9,10
• (50#OverheadTriExt/110#PeckDeck)3, 19,9,7/12,7,7

68 mins
Chest: 13
Back: 13
Shoulders: 6
Tri's: 6
Bi's: 3
Core: 3
Total: 44 Sets

Comments:
Went with 50# dumbbells today for bench because chest was still sore from last WO and I feel like I have a little tweak/strain in my left peck so I didn't want to go real heavy.  Originally planned on 4 sets, but these were feeling good and even though not super heavy, were really working my chest thoroughly.  Reverse grip pulldowns were good as well.  I think this was a good weight for today.  Heavy enough to really work, but not overly heavy that cheating was required.

It was a tossup today between doing incline dumbbells and guillotine.  Went with guillotine and hit a wall quickly on the 2nd set.  Dropped weight to 150#'s and it was still really hard, but good.  Seated rows were good.  Thought about bumping weight after the 1st set, but stuck with 120#s and just really controlled the weight and squeezed at contraction.  These were really good, but when I let the weight out (arms straightening) it bothered my left shoulder.  I've noticed this before.  Probably a good thing I didn't go heavier.

I was really feeling worn out by now and went with 35# dumbbells for military.  Planned on 4 sets, but did 3.  I was doing 45-50#s a couple of weeks ago, so not sure what's going on here.  It didn't feel real "heavy", but didn't get a ton of reps.  Shoulders were really burning after each set, so still getting good work I suppose.  Core was captain chair leg raises mainly becuase they take less time than lying leg raises to hip thrust and for a change up.  Felt these as much in hip flexors as abs.  Lying leg raises seem to work abs much better.  Lesson learned.

Dips were decent today.  Energy lacking.  Plan was 4 sets, did 3.  Did 2 sets of curls with 120#s, but after only getting 6 on 2nd set instead of dropping the weight I switched to 25# dumbbells.  Haven't done anything but heavy straight bar in a while, so this was a nice change.

Bent rows were OK, but they take a lot of energy and I didn't have it.  Perhaps should have done these earlier in the WO.  It was hard to get a good squeeze with them and thinking back maybe I should have dropped the weight.  Rear delts felt good.  Dropped from 70/60/50#s so I could keep getting around
10 reps.

Don't know what happened on first set of tri's here.  I guess they got some rest during the last couple of exercises.  Came back to reality quickly on the 2nd and 3rd set.  Peck deck felt really good again, really squeezing the chest, but like tri's, chest got some rest but "remembered" quickly the work already done earlier in the WO.

Overall a good WO, but I think the last 4 WO's of full upper body and dieting fairly hard has taken its toll.  I think I'll do one more full upper body on Friday, and then switch back to my chest/tri and back/shoulder/bi split.  These WO's are too taxing and I don't think I'm getting enough rest or food, hence my appetite has been through the roof and energy during last two WO's lacking.  I'll try another set of a few weeks of these after I'm done cutting and am at least at maintenance calories.  I'll also see how I'm feeling on Friday and might even get back to my split then.

Nutrition:
Carb'd it up this evening a little bit.  Went a tad overboard, but really felt like I needed more calories today and already had plenty of protein for the day.  Still under maintenance calories for the day.  Not sure if I'll be so strict on carbs tomorrow.  I'll just go by how I feel, but it will be a lower carb day.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
8/8/2012	7AM	40 min walk
	10:15AM	BCAA	10g
	10:30AM	WO - Upper Body
	Noon	Creatine	5g
	Noon	Whey Shake W1	1 scoop	30	4	1	140
	12:30PM	Brown Rice	5oz	3	33	1	156
	12:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	12:30PM	Broccoli	4oz	2.8	8	0	40
	12:30PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	1PM	Sweet Potato	4oz	2.4	23.6	0	104
	2PM	Meat loaf	3oz	21	10	12	250
	4PM	Sweet Potato	3.7	2	22	0	96
	5PM	Chicken	6oz	42	0	2	180
	5PM	Salad	12oz	7	16	0	86
	5PM	Carrots	2oz	1	5	0	24
	8:15PM	Oatmeal	1/2cup	5	27	3	150
	8:15PM	Apple	1 med	0	25	0	95
	8:15PM	Casein Shake C2	1 scoop	24	3	1	130
	8:15PM	Fudge Bar	1 bar	2	16	2	80
	8:15PM	Fudge Bar	1 bar	2	16	2	80
	8:30PM	Cereal w/ Milk	3/4cup	2	27	1	160
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	194	257	33	2,118
			Calories	774	1030	299	2,103
			Percent	37%	49%	14%	100%