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
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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