Fri 9/7 - Back/Shoulders/Bi's & Cardio

Cardio:

•  51 min morning walk before work.  Jogged a little in the beginning to get the HR up a little bit.

Workout:

• (180#RevGripPull) 10/+3,3,3,3,3,2 (7) 27
•  (120#Military) 15/+3,3,3,3,3,3 (7) 33
• (150#CloseGripPull) 12/+3,3,3,3,3,3 (7) 30
• (60#RearDelts) 15/+4,4,4,4,4 (6) 35
• (120#SeatedRow) 9/+3,3,3,3,3 (6) 27
• (80#Curls) 15/+4,4,4,4,4 (6) 35
• (20#LateralDelsts) 10/+3,3,3,3,3, 15#/+8,6 (8) 39
• (35#Crunch) 13/+4,3,3,3,2 (6) 28
• (45#BentOverRows) 12/+4,4,4,4, (5) 28
• (45#Shrugs) 20/+5,5,5,5,5,8 (7) 53
• (25#FrontDelt) 15/+4,4,4,4,4,4,3 (8) 42

50 mins
Back: 25 (112)
Shoulders: 36 (202)
Bi's: 6 (35)
Abs: 6 (28)
Total: 73 (activation + mini-sets) (377 reps)

 
Reverse grip pulldowns were great today. I used a heavier weight and today I could really feel it working my lats (which is more important than the heavier weight).

Military was really good again for the 3rd or 4th WO in a row.  Is it translating into size? Not sure.  Last WO I did 4 reps, but this still felt really good.

I forgot how much I like close grip pulldowns.  Really glad I did these today.  They felt really good in my back.  Weight was right.  Failed on last rep.

Rear delts were good and 4 reps felt really good (did 3's last WO).  Failed on last rep.  Focused on not letting tri's get into the movement too much.

Seated rows were OK.  Back was already fatigued from heavy pulldowns and didn't get quite the squeeze I wanted.  This bothers my left elbow pretty bad.

Curls were really good again, though I got less reps than last WO. Probably because I'd done more back already before this than last WO.

Lateral raises were about the same as last week.  Like last week, I dropped to 15#s for last to sets to get some more reps.  Again, maybe I should have started lighter, but want to go heavy on these to build mass. Hopefully that's the right call.

I did weighted crunches on the decline again.  I did a practice set on the ball during warmup and it didn't feel like it was doing anything.  I did another set at the end of the WO and even after doing these on decline to failure, I still didn't feel it.  It's awkward and I must not be doing something right.  I even watched some form videos on youtube for this to help.  It didn't.

Bent over rows were OK.  Back was dead, so couldn't feel these in my back as well as last WO.  Probably should have used 40#s today.

Shrugs were good today.  I really tried to squeeze and hold at contraction.  I thought about doing these behind the back using the same pully setup as for curls.  Behind the back on the Smith machine felt really good. I'll have to give this a shot next time.

I had front delts penciled in earlier in the WO, but wanted to keep the WO shorter and shoulders had gotten a good WO from military and the other movements so I crossed it off.  After shrugs, I was going to stop, but figured what the hell.  It's only about 3-4 more minutes.  I've got to quit doing that and trust I'm getting enough volume with less exercises.

Overall, a really great WO!  I was getting lazy-itis Friday afternoon and was just going to get a good stimulation, but for whatever reason, I felt energized when I got in the gym and nearly every exercise felt good.  I was really getting good mind-muscle connection (except for when back started to really fatigue, such as for bent over rows).  WO was 5 or 10 minutes longer than I wanted today, but not far off.  Very happy with how back went and really glad I did close grip pulldowns.  I hadn't done them in a while.

Nutrition:

I weighed 169.6 this morning.  Cardio + big WO + kids this weekend = Friday night refeed.

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
9/7/2012	7AM	51 min walk
	8AM	BCAA	10g
	1PM	BCAA	10g
	1PM	WO - Back/Shoulders
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2:15PM	Milk (Fat Free)	1 Cup	9	13	0	90
	2:30PM	Salad	12oz	7	16	0	86
	2:30PM	Chicken	4oz	28	0	1	120
	2:30PM	Banana	1 small	1	23	0	90
	2:30PM	Egg Whites	3whites	11	1	0	51
	5:30PM	Chicken	4oz	28	0	1	120
	5:30PM	Kix	1serving	2	25	1	110
	5:30PM	Milk (Fat Free)	1/2cup	5	7	0	45
	7PM	Chicken	4oz	28	0	1	120
	7PM	Salad	6oz	3	8	0	43
	9PM	Sweet Frog	12oz	12	66	3	340
	9:30PM	Casein Protein C1	1 scoop	25	11	2	160
	10PM	Kix	4servings	8	100	2	440
	10PM	Milk (Fat Free)	1.5cups	14	20	0	135
	All Day	Almonds	1oz	6	6	15	165
		TOTALS:	Grams	216	299	26	2,255
			Calories	863	1194	237	2,293
			Percent	38%	52%	10%	100%