Mon 9/10 - Chest/Tri

Workout:

• (50#Bench)13/+3,3,3,3,3,3,3 (8)
• (120#Guillotine)10/+3,3,3,3,3,3,3 (8)
• (Dips)8/+2,2,2,2,2,2 (7)
• (50#OHTriExt)13/+3,3,3,3,3,3 (7)
• (90#PeckDeck)15/+4,4,4,4,4 (6)
• (35#Crunch)20/+5,5,5,5 (5)
• (120#Pushdown)15/+4,4,3,3 (5)
• (10#Kickback)2 24

35 mins
Chest: 22 (34)
Tri: 21 (94)
Core: 5 (40)
Total: 48 Sets (activation + mini-sets)

Bench felt pretty good.  Really worked on keeping shoulders pinned back and using my chest muscles (less tri and shoulders).  Although this felt pretty good, it's not a long term chest building solution.  Myo-reps are too awkward to get down and set back up for 10-15 second rests.  This didn't seem like a lot of reps on activation set.  I went back and checked my logs, but I haven't done dumbell bench first in a long time to compare.  I think I should have been getting a lot more reps on first set with 50#s.

Guillotine was good, but thought I'd get more than 10 reps with this weight.  Again, really kept shoulders pinned back and tried to use chest as much as possible.  Last couple of sets were really taxing.

What's going on with dips?  Another day with only 8 reps on first set.  Chest was worked well, but it always is before dips.  Mini-sets were really hard too and the last 2 sets I didn't even get the second rep all the way up.  Kind of pissed off after these.

Overhead tri extensions were decent, but was also surprised I didn't get more reps.

Since my left elbow is still really bothering me, I did the peck deck machine that takes lower arm out of it.  These didn't feel as good as the last workout.  Just couldn't feel it in my chest as much.

Crunches were good, but still like lying leg raises better.  Maybe I should have done them also.

Pushdowns were good with 120#'s which is heavier than last time I think.  wish I could have gotten 4 reps on all mini sets though.

Ended WO with 2 quick sets of tri kickbacks.

Overall, I'm not sure what I feel about this WO.  It was short like I wanted, but I really wasn't happy with dips again.  That's shedding a negative light on an otherwise really good workout.  It makes me think I'm regressing, but I don't believe that to be the case.  Unfortunately, I don't have a real good baseline chest lift that I can compare with my current WO's.  I might have to do a heavy 5X5 bench day that I did a few weeks ago and compare to see where I am after doing myo-reps for a couple of weeks.  It also highlights that I need to get to the bigger gym and do some barbell bench workouts soon.

Nutrition:
I weighed 182 this morning.  Good nutrition day today.  Eating window was 2:30-7:30.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
9/10/2012	12:45pm	BCAA	10g
	1PM	WO - Chest/Tri's
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2:45PM	Milk (Fat Free)	1 Cup	9	13	0	90
	2:45PM	Chicken	4oz	28	0	1	120
	2:45PM	Salad	12oz	7	16	0	86
	2:45PM	Egg Whites	3whites	11	1	0	51
	2:45PM	Sweet Potato	6.5oz	4	38	0	169
	5PM	Chicken	4oz	28	0	1	120
	7:30PM	Banana	1small (5.7)	1	23	0	90
	7:30PM	Casein Protein C2	2scoop	48	6	2	240
	7:30PM	Oatmeal	3/4cup	8	41	5	225
	7:30PM	Peanut Butter	1tbs (16g)	4	4	8	90
	All Day	Almonds	1oz	6	6	15	185
		TOTALS:	Grams	182	151	33	1,606
			Calories	729	606	295	1,630
			Percent	45%	37%	18%	100%