Wed 9/19 - Chest/Tri's

Workout:

• (225#Bench)6,5,4,4 (4) 19
• (50#Incline)7,6,6,5 (4) 24
• (Dips)13/+3,3,3,3,3 (6) 28
• (50#OHTriExt)15/+3,3,3,3,3,3 (7) 33
• (130#Pushdown)10/+3,3,3,3,3 (6) 25 & 80#X10, 60#X12
• (110#PeckDeck)15/+4,4,4,4 (5) 31

38 mins
Chest: 19 (102)
Tri: 15 (80)
Total: 34 Sets (activation + mini-sets)

Bench was really good.  I warmed up and felt good so I bumped the weight to 225# (last week was 210#). I tried to make sure I kept my shoulders pinned back to work the pecs.  I was really pleased with this weight and # of reps.  I had to slightly touch the weight on the very last rep to get it pressed. Although this felt really good, it's still not barbell bench, which I need to be doing.

I was pleased with incline as well.  A couple more reps than last WO, so happy with that (especially while cutting).

Dips were pretty good.  Really worked last rep of last 2 sets barely getting them up.  I only mention because normally with dips when I fail, I only get half way up and just can't get higher.  Today those last 2 reps I was able to get up.

Overhead tri extensions were good and elbow felt OK during them.

I bumped the weight up on pushdowns because I was feeling good with the WO.  The weight was fine, but I think I should have stayed with 120#s just because I feel that 4 reps on mini-set is better than 3 for this exercise.  So, I added two sets at the end with the rope at a light weight and more reps.  Felt good.

The WO was done as written at this point, but I added peck deck.  I was just going to do 1 or 2 sets, but this wasn't bothering my left elbow like it has been lately, so I went ahead and did a full myo-rep "set".

I was very happy with this WO. Calories were pretty low yesterday (under 1200) and this WO was at the end of a 17-hour fast, so I was kind of surprised how well it went.  Pretty good time-wise, but I didn't do any core.  I couldn't do core because of my back.  I tried a few leg raises and it was painful, so I skipped it again.  I didn't take a lot of rest (1-1.5mins) on bench and incline (about 7mins per exercise), but definitely more rest than myo-reps.  I probably didn't need to do peck deck and still got a really good chest WO, but that's what I tend to do, unfortunately.  Very good WO, but gotta get some barbell work in soon.

Nutrition:
Good nutrition day.  I weighed 171.4 this morning.  Again, thought I'd be a bit lower, but I guess that's what not doing cardio will do.  I thought I'd be below 170 tomorrow, but that's probably going to be close.  Either way, I'm just about right on plan and as much as I'm missing running, it's good to be able to control my diet and still get down w/o cardio.  When I'm able to add it back in, it will make a big difference when I really need it for this last cut.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
9/19/2012	12:15PM	BCAA	10g
	12:30PM	WO
	1:30PM	Creatine	5g
	1:30PM	Whey Shake W1	1 scoop	30	4	1	140
	2PM	Chili	1serving	39	23	7	313
	2PM	Banana	1small (5.7)	1	23	0	90
	5:15PM	Cottage Cheese	1/2 Cup	14	5	1	90
	6:15PM	Chicken	4.5oz	32	0	1	135
	6:15PM	Salad	12oz	7	16	0	86
	6:15PM	Oatmeal	1/2 cup	5	27	3	150
	6:15PM	Apple	1 med	0	25	0	95
	8PM	Chicken	4oz	28	0	1	120
	8PM	Casein Protein C2	1 scoop	24	3	1	120
		TOTALS:	Grams	179	126	16	1,338
			Calories	718	505	141	1,364
			Percent	53%	37%	10%	100%