Fri 8/31 - Chest/Tri's & Cardio

Cardio:

•  Walked on treadmill for 23 mins at 12%, then walked outside for 10.  Call it 33.

Workout:

• (50#Incline) 15/+3,3, dropped to 45# +3,3,3,2 (7)  Why do I do this to myself.  Should have started with 45#s
• (150#Bench) 9/+3,3,3,3,3,3 (7) Apparent at this point I was weak today.  Did 11 reps last time on Activation set
• (Dips) 8/+2,2,2,2,2,2,2,2 (8) Whoa! 15 last time.  This is going to be ugly
• (40#OHTriExt) 13/+4,4,4,4,4,4,4,4,4 (10) Used machine to try to save elbow.  I Actually liked it.
• (110#PeckDeck) 15/+5,5,5,5 (5) This really hurt my elbow.  I should have stopped after the first or second rep.]
• core) 17/+4,4,4,4,4,4 (8) Did one set of with the ab wheel.  No good.  Grabbed 25# plate and did crunches.  Very good.  Gotta keep doing these.  Can feel my abs burning as I sit writing this 1.5-2 hours after the WO.
• (100#PushDown) 13/+5,5,5,5,4 (6) Meh.  Just "there".
• (90#PeckDeckc) 12,9 Tried the other peck machine.  Didn't like it.
• (90#Bench) 20 reps to failure.

Nutrition:

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
8/31/2012	7AM	BCAA	10g
	Noon	BCAA	10g
	Noon	WO - Chest/Tri's
	12:30PM	30 min walk 12% incline
	1:30PM	Creatine	5g
	1:30PM	Whey Shake W1	1 scoop	30	4	1	140
	2PM	Tuna (7oz can)	5.5oz	44	0	1.7	192.5
	2PM	Broccoli/Snap Peas	5oz	3.5	10	0	50
	2PM	Sweet Potato	6oz	3.6	35.4	0	156
	2PM	Banana	1 small	1.1	23	0.3	90
	4PM	FROYO	6oz	4.5	31.5	0	150
	4PM	Cereal	3 servings	3	75	1.5	300
	4PM	Milk	1.5cups	13.5	19.5	0	135
	5PM	Apple	1 med	0	25	0	95
	5PM	Cottage Cheese (FF)	1/2cup	13	6	0	80
	7PM	Cheeseburger	1/2 pound	30	46	26	540
	7PM	Sweet Potato Fries	6oz	5	72	22	500
	9PM	FROYO	12oz	9	63	0	300
	9PM	McDonalds Ice Cream	1cone	5	27	4.5	170
	10PM	Cereal	4bowls	4	100	2	400
	10PM	Milk	2cups	18	26	0	180
	All Day	Almonds	1oz	6	6	15	165
		TOTALS:	Grams	193	569	74	3,644
			Calories	773	2278	666	3,716
			Percent	21%	61%	18%	100%