Wednesday, September 5, 2012

Wed 9/5 - Chest/Tri/Core

Took the day off Tuesday.  Had tough WO's and Cardio Sunday and Monday, so decided to give the feet a rest.  Plus, it was just a busy day.  Weight was 173.0.  Tuesday nutrition was:

TOTALS: Grams 173 98 16  1,206
Calories 691 391 145  1,228
Percent 56% 32% 12% 100%

Wednesday
Workout:

  • (45#Incline) 12/+4,3,3,3,3 (6) 28 
  • (150#Bench) 12/+3,3,3,3,3,3,3 (8) 33
  • (Dips) 8/+2,2,2,2,2,2,2 (8) 22
  • (90#PeckDeckc) 15/+4,4,4,4,4,4 (7) 39
  • (50#OHTriExt) 15/+3,3,3,3,3 (6) 30
  • (35#WeightCrunch) 11,6,4,4,4 (5) 29
  • (110#PushDown) 15/+4,4,4,4,4 (6) 35
  • (15#KickBacks) 2
39 mins
Chest: 21 (100reps)
Tri's: 22 (89reps)
Core: 5 (29reps)
Total: 48 sets (activation + mini-sets)

Incline was tough.  Last WO I did 18 reps on the activation set and then reps of 4 and thought maybe I should bump the weight up.  Wow, not happening today.  Not sure what happened here.  That said, really worked chest well even though less reps than last WO. 

150# felt like the righ weight again today even though incline was a drop off.  Really worked to get 3 reps the last couple of mini-sets. Chest was really worked.

Last week I did 15 dips on the activation set.  Today I got 8!  And that wasn't getting to 8 and leaving some in the gas tank for the mini-sets. That was a struggle to get the 8th rep.  What the heck?

I did one set of 30# incline fly's and quit.  It's too much strain on my left elbow and really hurt.  I went to the peck deck machine that takes lower arms out of the movement and did them.  I did a few sets on this machine last week and didn't really like it.  Today was better and I really felt it in my chest.  I really squeezed at contraction, but still don't like this as well as the other machine or flys.

Overhead tri extensions were pretty good, but I wish I could have gotten 4 reps on the mini-sets.  Still good.

For core I did decline weighted crunches with a 35# dumbbell on my chest.  I did these with very little rest between sets and to failure.  Felt good.  I'm liking the weighted crunches more than I thought I would.  I think that's because I can really feel them the next day (or two). I wanted to get some lying leg raises and/or hip thrusts in too, but time was running short so this was enough for today on abs.

I did tri pushdowns w/ 110#s which was 10# heavier than last WO and still got good reps.

I wanted to hit my outer tri's a little bit better, so I did 2 sets of kickbacks.  12 reps w/ 15#s and 15 reps w/10#s, no rest.

Weird WO.  Some things were a struggle (incline/dips) and other things I did as well or better than last week.  Incline and dips are perplexing.  Could I have had the weight recorded wrong from last weeks' incline and only used 40#s?  I don't think so, but not sure how I went from 18 to barely getting 12 on the activation set today.

Overall a good WO though.  Didn't have a lot of time, which is good as I tend to add things in (that probably are overkill) when I have more time and then the WO just gets too long with too much volume.  I've got to trust that if I work hard during the sets I'm doing, more volume isn't always better and can actually be counter productive.

Nutrition:
Pretty good nutrition day.  Weight was 173.0 again this morning.  That's 3 days in a row at 173.0.  That's never happened before.

Wed Time Item Size Prot Carb Fat Cal
9/5/2012 11:30AM BCAA 10g



11:30AM WO - Chest/tri/core




1:30PM Creatine 5g



1:30PM Whey Shake W1 1 scoop 30 4 1 140

1:30PM Milk (Fat Free) 1 Cup 9 13 0 90

2:30PM Tuna (7oz can) 5.5oz 44 0 2 193

2:30PM Yellow Squash 11oz 3 10 0 55

2:30PM Sweet Potato 6.5oz 4 38 0 169

5PM Sweet Frog 12oz 12 66 3 340

6PM Chicken 8oz 56 0 2 240

7:30PM Oatmeal 1/2 cup  5 27 3 150

7:30PM Casein Protein C1 1 scoop 25 11 2 160

11PM BCAA 10g


All Day Almonds .5oz 3 3 8 83







TOTALS: Grams 191 172 20  1,619

Calories 765 689 177  1,631
Percent 47% 42% 11% 100%
 

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