Wed 10/16 - Push Day (Great WO)

Workout: (Golds)
(70#DBInc)8,8,8,8,10
(60#DBBench)10,11,12
(190#Crunch)3x10
(115#CGBP)12,12
(75#SkullCrusher)3x8
(32.5#CableFly)3x11
(KneeCrunch)3x30
(95#RearDelt)12,10,10
(35#FrontDelt)3x10
(70#OHTri)10,8
(130#TriPushDn)2x12,30#3x12
66 + 10 w/u + 5 c/d = 81 mins

This will by my 8th WO in 10 days. I should've probably taken a rest day, but schedule-wise, this fit well so I wanted to get it in. I wasn't quite sure what to expect given the workload the last 1.5 weeks.

Incline was great. The first two sets were really comfortable, but I didn't want to rush to bump up the weight. The last 2 sets were work, and I did work hard for the last set of 10. Real controlled. Time to bump weight next WO. I kept interval sets strict at 2.5 minutes. Great work.(14mins).  Bench was good, but did bother my R shoulder a bit. May need to bump weight here too because reps were on high end. Combo'd w/ crunches.(11/25mins).

I moved close grip bench up in the exercise order today and wanted to get 3-4 good sets, possibly bumping weight. I stopped after 2 sets because it was really hard on my R shoulder. I switched over to straight bar skull crushers. These were really good. Bumped weight here.(11/36mins). Next I did cable fly's combo'd with knee crunches. I love both these. I added a 2.5# plate to the weight stack for fly's. Knee crunches are taking a long time, though I do like them.(12/48mins).

I did some rear and front delts next. Bumped the weight on rear delts. I've never been able to progress very far on rear delts, so I'm trying to be consistent with higher frequency on these.(7/55mins). Finished WO with OH tri (bumped weight)(4/59mins) and triceps pushdowns (7/66mins). For pushdowns I did 2 heavy sets and 3 (much) lighter sets with the rope. The deal here is that as you push down with the rope in each hand, you spead them apart. Gets really hard even with very light
weight if form is kept strict.

Fantastic WO. Really please w/ just about everything. Strength coming back really nicely and I have a good progression plan rather than letting ego dictate when I get to 80/85# DB's. Only down side was my R shoulder and my left elbow a little wonky. Shoulder is effed and needs rest, elbow I can stretch and hopefully take care of before tendinitis gets too bad again.

Nutrition:
I weighed 171.2 this morning. Don't want to keep dropping weight. Need to increase cals today.
10:30pm update - upped the cals. Looking at macro breakdown, I need to increase fat by 30-40%. Probably don't need as much protein. Something more like 30/50/20 macro breakdown. Anyway, not a bad day nutritionally to fuel the heavy workload.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	218	375	39	2,733
	Calories	872	1501	348	2,721
	Percent	32%	55%	13%	`

Ideally, here's about where I think I need to be right now:

		Prot	Carb	Fat	Cal
TOTALS:	Grams	180	310	65	555
	Calories	720	1,240	585	2,545
	Percent	28%	49%	23%	1.00