Mon 9/2 - Back/Shoulders/Bi's & Cardio

Cardio:

• 32 mins on treadmill after my WO at 3.5/3.6 speed at 11-12% incline.  Kept HR between 145-150. 

Workout:
Worked out at Fitness First in Leesburg because Sprint was closed today for Labor Day holiday.

• (Pullups)10/+3,3,2,2,3
• (150#RevGripPull)8/+3,3,2,2,2,2,2
• (Military)20/+4,4,4,4,4,4,3
• (T-BarRow)20/+5,5,5,5,5,5,5
• (35#WeightedCrunch)10,8,6,5
• (135#SeatRow)10/+3,3,3,3,3
• (20#LatDelt)15/+3,3,3,3,3,3
• (45#Curl)20/+5,5,5,5,5,5
• (60#RDelt)12/+4,4,4,4,4,4,4
• (LegRaise)30/+10,10,10
• (HipThrust)20,20,20,20
• (Shrug)15/+7,7,7,7
• (35#FDelt)12/+4,4,4,4,4

60mins
Back: 28
Shoulders: 34
Bi: 7
Core: 12
Total: 81 sets (activation + mini-sets) Whoa! Lots of volume today

I was just going to warm up my back muscles with a few pullups, but did 10 and decided to make that my first exercise.  Faded quickly.

Reverse grip pulldowns felt a little awkward on the machine because the bar was connected by 2 cables rather than 1.  Felt decent though.

I did military on an iso-press machine with 35#'s.  This felt really good.  Military has been really good the last couple of WO's.  I haven't been using dumbbells because that seems to be a bit harder on my troubling shoulder.

I had close grip pulldowns penciled in, but the gym had a T-bar row so I took advantage of using that.  I didn't go real heavy, but concentrated on control and squeezing at the contraction.  Really good.

I did weighted crunches on a decline.  These were good, but hard and I need to check my form here so I don't mess up my back.

Seated rows were decent.  I think my back was already pretty fatigued. I had a hard time really squeezing at the contraction.  Perhaps too heavy.

Lateral delts were good today and shoulders were on fire after good military and then this.

I used just the bar for curls and did higher reps.  I started with a wide grip and this was pretty tough on my left elbow, so I narrowed the grip a bit after the first set.  Felt better and these were really good. 

Rear delts were good.  Four reps on mini-sets better than 3.

Weighted crunches were good, but wanted to hit lower abs better so I did lying leg raises to hip thrust, followed by just sets of hip thrust.  Really good.

The WO was done as I had written it at this point, but they had a smith machine so I did behind the back grip shrugs and then front raises with 35#'s.  Both were really good.  Shrugs weren't that heavy, but high reps and really got a good burn.  I only have 25# disks at the work gym and used a 35# plate
today and was able to handle that well even after already hitting shoulders pretty hard.  Felt really good.

Great WO!  I had fasted since Noon yesterday and this WO was from 10-11:30AM, so I didn't expect much from this WO and wasn't really planning on doing myo-reps today.  I was going to have a short
but sweet WO and just hit the major muscles with a couple of exercises with 3 sets each.  I was feeling better than I expected and had a great WO.  This was probably way too much volume for today, but it felt good so I went with it. WO was longer than I would like, but with this much volume, that's what's going to happen.  More core than normal added to the time as well.

After the WO I went to the treadmill and did 32 mins at 3.5 speed at 11% incline.  HR as measured by TM was 145-150 during the walk. I had a protein shake and then went to Giant and bought two 4oz chicken breasts and at them.  Not sure if I'll eat the rest of the day, or fast.  I should probably eat.
I'm really torn about what to do with my diet...to cut down, or take a break at maintenance for a while.  I keep going back and forth, but need to make a decision and stick with it.  If I cut, I've got to get MUCH better about my re-feeds.  2 steps forward, 1 back is good.  2 steps forward, 2 back is
not good.  It's too hard to cut all week to give it all back over 2 undisciplined days.

Nutrition:
Decided to eat.  Decided it would be counter productive to have a really hard WO, have one meal with zero carbs and then fast the rest of the day.  I want to get/stay lean, but after all I still want to grow.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
9/3/2012	7AM	BCAA	10g
	10AM	BCAA	10g
	10AM	WO & Cardio (90mins)
	Noon	Creatine	5g
	Noon	Whey Shake W1	1 scoop	30	4	1	140
	Noon	Chicken	8oz	56	0	2	240
	3:45PM	Tuna (7oz can)	5.5oz	44	0	2	193
	3:45PM	Yellow Squash	11oz	3	10	0	55
	4:15PM	Cereal	3servings	6	75	2	330
	4:15PM	Milk (FF)	2Cup	18	26	0	180
	4:15PM	Apple	1 med	0	25	0	95
	8PM	Casein Protein C2	1 scoop	24	3	1	120
	8PM	Kix	2servings	4	50	2	220
	8PM	Milk (Fat Free)	1 Cup	9	13	0	90
	8PM	Froyo (Sugar Free)	1/2cup	3	15	3	100
	8PM	Apple	1 med	0	25	0	95
	11PM	BCAA	10g
	All Day	Almonds	.5oz	0	0	0	0
		TOTALS:	Grams	197	246	12	1,858
			Calories	789	984	109	1,882
			Percent	42%	52%	6%	100%