Tue 9/11 - Back/Shoulders/Bi's & Cardio

Cardio:

• 48 min walk in the morning before work.  Had to wear a light jacket this morning!  Great weather!

Workout:
My chest is really sore today after yesterday's "mediocre" WO.  I think doing bench press "properly" hit my chest better and in a different way than usual.  I'll have to keep practicing proper technique.  Still lots to learn, even with a movement as "simple and basic" as the bench press.

I normally don't hit the gym on back to back days, but I'll be busy and OOO on Wednesday, so I doubled up...and it felt GREAT!  Had an awesome workout.  Short, but intense.  Some great lifts.  That said, with the aches and pains I've been having, it probably would have been wise to just take the day off. 

• (180#RevGripPull) 12/+3,3,3,3,3 (6) 27
• (120#Military) 15/+3,3,3,3,3 (6) 30
• (150#CloseGripPull) 12/+3,3,3,3,3 (6) 27
• (15#LateralDelsts) 20/+4,4,4,4,4 (6) 40
• (25#Curls) 12/+3,3,3,3,3 (6) 27
• (50#Shrugs) 13/+5,5,5,5 (5) 33
• (105#SeatedRow) 10/+3,3,3,3,3,3 (7) 28

Reverse grip pulldowns were really good.  I could really feel them in my lats and the weight was good.

Military was great with the last rep on the last 2 sets REALLY working.  Shoulders were pumped & veins were popping.

Close grip pulldowns were really good.  I failed on the last rep of the last set, really worked these and squeezed at contraction.  Tried to keep body at 45 degree angle and not get pulled vertical to work different part of back than reverse grip pulldowns.

Lateral delts were probably the best they've ever been.  Used a lighter weight and higher reps (which I've been saying I should be doing).  Worked great and I could really feel these burning.  Veins in shoulders were popping big time!

I did dumbbell curls today and they felt great.  Good change up from barbell today.

Shrugs were good.  Nothing special, but good.

Workout as written was done here, but decided to do seated rows.  I started with 120#'s for the activation set, but dropped to 105#s for the mini sets.  I probably should have started there today because back and bi's were already worked.  I was able to get a good squeeze with the lighter weight.  Great!

Overall this was an absolutely great WO after a mediocre WO yesterday.  It was quick and intense.  Awesome!  (NOTE: I'm adjusting my feelings on the "mediocre" WO yesterday based on how chest feels today.  I think I worked it a lot harder than I thought using better technique and that *might* explain why dips were so low.  Still have to keep an eye on that though because it was two WO's in a row with low reps on dips).

28 mins (this was a GREAT WO in under a 1/2 hour!)
Back: 19 (82)
Shoulders: 17 (103)
Bi's: 6 (27)
Total: 42 (activation + mini-sets) (212 reps)

Nutrition:
I weighed 176.0 this morning.  Good nutrition day today.

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
9/11/2012	7AM	BCAA	10g
	8AM	48 min walk
	Noon	WO - Back/Shoulder/Bi's
	1PM	Milk (Fat Free)	1 Cup	9	13	0	90
	1PM	Chicken	8oz	56	0	2	240
	1PM	Salad	12oz	7	16	0	86
	1PM	Egg Whites	3whites	11	1	0	51
	4PM	Oatmeal	1/2 cup	5	27	3	150
	5PM	Tuna (7oz can)	5.5oz	44	0	1.7	192.5
	5PM	Yellow Squash	7oz	2.1	6.3	0	35
	8:30PM	Cottage Cheese (FF)	1/2 C (113g)	13	6	0	80
	8:30PM	Casein Protein C2	1 scoop	24	3	1	120
	8:30PM	Peanut Butter	1tbs (16g)	4	4	8	90
	8:30PM	Oatmeal	3/4cup	8	41	5	225
	All Day	Almonds	1oz	6	6	15	185
		TOTALS:	Grams	187	122	35	1,544
			Calories	750	489	316	1,555
			Percent	48%	31%	20%	100%