Mon 9/24 - Chest/Tri

Workout:
I had a few extra minutes today, so I went over to the larger Sprint gym.  SO glad I did!  I was psyched for this WO, and it was a good one!

• (185#Bench)6,6,5,3 (4) 20
• (55#Incline)10,5,5,4,4,4 (6) 22
• (Dips)10/+3,3,3,3,3 (6) 25
• (95#CloseGripBench)16/+6,6,6,5,6 (6) 45
• (40#Crunch)15/+6,5,5,5 (5)
• (LyingLegRaise)15/+5,5,5,5,5 (6)
• (50#OHTriExt)16/+4,4,4,3,3 (6) 34

45 mins
Chest: 16 (67)
Tri: 12 (79)
Abs: 11
Total: 28 Sets (activation + mini-sets) Not counting abs in here

I worked out today at the larger Sprint gym.  They don't have barbells eigher, except for on the smith machine.  They do have some bars with pre-loaded weight that I'll be able to use for barbell curls and deads.

I warmed up on bench with 95#'s (just to get a feel for the smith machine) and 135#'s.  Then I did 4 sets at 185#s. Reps were 6,6,5,3. This worked well, but it was still a little hard on the smith to feel exactly like regular barbell bench.  This was still really good. Much better than the chest press machine at the small Sprint gym.

For incline I started with 50#'s and did 10 reps w/o much difficulty.  I'm calling this a warmup set even though it was more of a working set.  I bumped up to 55#'s and did reps of 5,5,4,4,4.  This was REALLY good.  Felt awesome and grinded out the last rep on the 2nd set of 5 and then the sets of 4 felt good.  I'll start with 55's next time.

Dips were pretty good.  Did myo-reps. Not as many activation reps as last WO, but I think chest was a bit more heavily worked first in this WO.

I Was psyched to be able to do close grip bench today (one of the best tri-builders).  Felt good, but reps were a little too high.  Need to up the weight next time.

I decided to give tri's a breather and do core/abs here.  I did 40# decline crunches and then lying leg raises.  This felt great (and hard) after not doing really any abs last week because of my back.  Still not sure about the weighted crunches.  I know they are great for mass, but just not sure if I'm doing them effectively and putting un-needed stress on my back how I'm doing them.

OverHead tri extensions were real good.  Still like these, but will try to do more close grip bench, dips and a new exercises I need to try called Rolling DB Extensions and JM Presses.  From what I've been reading, the recommendation is for these exercises over pushdowns (and OH extensions).  I can take or leave pushdowns, but I do love me my OH Tri Extensions.

Overall a fantastic WO.  Not a ton of volume, but heavy (for me) and intense.  It was 45 mins because of ab work and being in a new gym things took a little longer.  I think chest volume was just about right on with 3 heavy compound movements and DONE.  No need to try to kill the chest with peck deck, cable cross, whatever right now.  Just need to progress on heavier weights week to week.  Tri's were good.  Reps probably too high, but I'll get that dialed in on close grip bench and need to try Rolling DB Extensions and JM Presses.  Today, being in a new gym, doing close grip bench was enough of a change for one day.
 
Nutrition:
I weighed 175.4 this morning.  Maybe I ate more than I though yesterday :)  I thought I'd be about 173.  Pretty good nutrition day.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
9/24/2012	10:45AM	BCAA	10g
	11AM	WO - Chest/Tri
	12:30PM	Creatine	5g
	12:30PM	Whey Shake W1	1 scoop	30	4	1	140
	1:30PM	Chicken	5oz	35	0	1	150
	1:30PM	Salad	16oz	9	21	0	114
	2PM	Banana	1small (5.7)	1	23	0	90
	4PM	Egg Whites	3whites	11	1	0	51
	5PM	Jerky	1package	10	0	1	50
	7PM	Chicken	7oz	49	0	2	210
	7PM	Broccoli	5.5oz	4	11	0	55
	7PM	Oatmeal	1/2 cup	5	27	3	150
	7PM	Apple	1 med	0	25	0	95
	8:45PM	Casein Protein C2	1 scoop	24	3	1	120
	8:45PM	Cottage Cheese	1/2 Cup	14	5	1	90
	8:45PM	Oatmeal	1/2 cup	5	27	3	150
		TOTALS:	Grams	196	147	13	1,465
			Calories	786	587	120	1,493
			Percent	53%	39%	8%	100%