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%