Monday 6/18 - Back/Shoulders/Bi's

Cardio:

• Walked 34 minutes in the morning.  It was drizzling when I started.  About 15 mins in it started pouring.  I went out a few more minutes then turned around and came home.  Not much cardio, but still nice to get out and stretch the legs.

Workout:

• (Pullups/35#ArnoldPress/TortureTwist)4, pullups 10,7,6,5
• (150#CloseLatPull/105#MilitaryPress/HammerCurl)4, tough 3 station superset
• (15#LateralRaise/RearDelt/25#FrontRaise)4, brutal shoulder combo, but liked it
• (45#BentOverRow/20#Curl/50#Shrug)3, another tough superset

53 mins
Back: 12
Shoulders: 23
Bi's: 7
Core: 4
Total: 46 sets

Comments:
Really good workout with some killer superset combos today.  Shoulders were on fire.  The lateral raise/rear delt/front shoulder raise trio with no rest is a bitch, especially after already doing Arnold and military presses.  Loved it though!  Looking back at workout I needed more back (and core, but that one was on purpose).  Should have done seated rows or lat cable pulldowns, just not sure where to put that in.  Maybe in place of shrugs?

I think I psyched myself out of a lot of pullups even before the workout because I was feeling sluggish.  Didn't do quite as many reps as normal, but they were really good reps and definitely worked to failure so can't be too disappointed.

This is the length I'd like to limit my workouts to.  The issue is that part of the thing that kept this WO shorter was the limited amount of core work.  Core work takes a lot of time.  It's important, but I'm still thinking I should be doing it on my cardio days and focusing time in the gym on other muscles.  Problem with that plan is that I just flat out haven't been doing any core after my runs.  Jut not motivated to do it after a run.  Another issue is that it's actually a good time filler rather than passive resting between a large muscle set.  Example of this is the first set of today's workout.  After doing pullups and Arnold press back to back to failure, I need a minute or so to rest.  Instead of sitting there, I did torture twists (or some other core exercise), then rest 5-10 seconds and right back into my next set.

Nutrition:
Moderately high carb day today.  Low carb tomorrow.

Monday	Time	Item	Size	Prot	Carb	Fat	Cal
6/18/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	7:15AM	Wheat Bread	1 slice	4	10	1	50
	7:15AM	Peanut Butter	1tbs (16g)	3.5	4	8	90
	9:00AM	34 min walk
	10:15AM	Brown Rice	1/2 Cup	3	23	1	108
	10:15AM	Chicken	4oz	30	0	4	164
	10:15AM	Broccoli/Snap Peas	4oz	2.8	8	0	40
	12:30PM	WO-Back/Shoulders/Bi's
	2PM	Brown Rice	1/2 Cup	3	23	1	108
	2PM	Tuna	1 Can (7oz)	50	0	2	231
	2PM	Snap Peas	4oz	2.8	8	0	40
	4:30PM	Protein Bar	1 Bar	20	18	5	200
	4:30PM	Jerky	1 oz	9	5	0.5	60
	7PM	Chicken	2.9 oz	21	0	2.9	119
	7PM	Salad	9oz	4	9	0	75
	7PM	Smoked Salmon	1oz	13	0	2.5	70
	7PM	Sweet Potato	3.5oz	2.1	20.7	0	91
	10:45PM	Casein Shake	1 scoop	25	11	1.5	160
	11:15PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1/2 oz	3	3	8	85
	TOTALS:		Grams	226.2	172	38	1,926
			Calories	904.8	687	346	1,937
			Percent	47%	35%	18%	100%

Sunday 6/17 - Rest Day & Week Recap

Spent father's day with my kids and took a much needed rest day.  Didn't even go for a walk.  Went to the pool with the kids, Fireworks Pizza, Cultured Frozen Yogurt, beautiful weather.  A very good day.

Better be primed, carb'd up, fed and ready for some good workouts this week!

Week Ending 6/17/12:
5runs, 3WO's, 3 doubles, 1 Rest Day.  Great week.  Ran 22 miles this week.  Diet was really clean all week, cycled carbs as planned, then fed over the weekend.  Really happy with five runs this week and all 3 workouts were excellent.  This week would have been a 10 if the weekend feed was just a little cleaner, but it was a planned re-feed.  I just went a little overboard with the kids.

Sat 6/16 - Cardio

Cardio:

• Ran 5 miles in 47:54 (9:58, 9:23, 9:26, 9:40, 9:21), 9:34 pace.  c/d 14.  

Slower pace than 6-miler on Thursday (which isn't a bad thing).  Decent run, but legs felt pretty dead and I'm actually surprised my last mile time didn't fall way off.  It felt really slow.  That's my 5th run of the week; a first since I started running again.  Goal was to start increasing the # of runs this week, so goal accomplished.  Another goal is to start running some "longer" runs.  Had a 5 & 6 miler this week, but that really needs to get up to 7/8.  Need to be careful not to increase the number of runs and length of runs at the same time too quickly though.

Nutrition:
Tracked my nutrition most of the day, but ate out with the kids twice which makes all the details difficult.  Here's an estimate on what today's macros were like:

	Protein	Carbs	Fat	Calories
Grams	220	250	100	570
Calories	880	1000	900	2780
Percent	32%	36%	32%	100%

Not an ideal day, but a good re-feed cheat day that was probably needed, and warranted.

Fri 6/15 - Chest/Tri's & Cardio

Cardio:

• Ran ~3 miles in 30 minutes.  Ran in my new Brooks PureCadence and love them.  Fit like a glove w/o having to tie them tight with plenty of width and room in the toebox which I like and need.

Workout:

• (210#Bench/25#Crunch/CaptChair)6
• (120#Guillotine/Core)5
• (Dips/20#IncFlys)5
• (50#TriExt5/CableCross4)
• (110#TriPushDown/10#Kickback)3

71 mins
Chest: 20
Tri's: 16
Core: 15
Total: 51 

Comments:
Bench was two warmup sets (130/165), then 6X5.  Needed an assist on the last rep of last set.  Surprisingly good.  Much more energy than I thought I'd have given extremely low carbs yesterday and in general this week. Guillotine felt really good. Reps were 13,10,10,10,10.  Last rep of last 2 sets I needed an assist.  Really pleased with this. Did this today instead of any incline bench, but did do incline flies. Dips were really good 10,9,8,7,6. Thought dips would be worse given hitting chest (and to a lesser extent tri's) pretty hard already at this point. Pleased with these today.  Incline dumbbell flies felt good.  Did them instead of pec dec flys.

Overhead tri extensions and cable crossovers both felt pretty good, but both chest and tri's pretty well pummeled at this point.  Drop set for last 2 sets of overhead tri extenstions to 25#s.  I was surprised I could still do sets of 110# with tri pushdowns after this workout and w/ 5 sets of dips. That was positive.  Did drop set on last one 110/70/40.  Threw in one set of pec deck flys and called it a day.

Was planning on trying to keep it to 45 mins because I was assuming I'd have low energy from low carbs this week.  I felt surprisingly good.  I'm very happy about that because it means (hopefully) my diet/nutrition is working.  I've not been very good at keeping my workouts shorter.  Need to get better about that.  I either need to cut down the rest (don't take a lot as it is) or trust I don't need to do so many sets of each exercise to still make gains.  I know if the intensity is there I probably don't need so much volume.  It's just hard to back off when I get in a groove.

Overall another great chest/tri workout.

Nutrition:

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
6/15/2012	6:15AM	Whey Shake	1 scoop	30	4	1	140
	7:00AM	30 min run, ~3miles
	7:45AM	Oatmeal	1/2 cup	5	27	3	150
	7:45AM	Cottage Cheese	1/2 Cup	14	5	1	90
	11:30AM	Sweet Potato	3.1 oz	2	18	0	81
	11:30AM	Whey Shake	1 scoop	30	4	1	140
	1PM	WO - Chest/Tri's
	2:45PM	Brown Rice	1/2 Cup	3	23	1	108
	2:45PM	Tuna	1 Can (7oz)	50	0	2	231
	2:45PM	Snap Peas	2 oz	2	5	0	24
	5PM	Jerky	1oz	11	4	1	65
	7PM	Chicken	5.5 oz	41	0	6	240
	7PM	Salad	17 oz	9	30	0	148
	8:30PM	Apple	1 med	0	25	0	95
	11:30PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	225	159	24	1752
			Calories	899	637	218	1755
			Percent	51%	36%	12%	100%

Thursday 6/14 - Cardio

Cardio:

• Ran 6 miles in 55:16 (9:56, 9:02, 9:22, 9:15, 8:51, 8:45), c/d 14.  69 mins total.  

Good run on a beautiful cool morning.  I was planning on running an easy 4, but was feeling pretty good after the first mile, and the weather was great so I decided to take advantage of it and extended the run.  Surprised how good I felt given low carb diet this week.  That probably won't hit me until later today and/or tomorrow morning before increasing carbs so good time to get this "longer" run in.

Treated myself to a new pair of shoes yesterday.  I've been running in the Asics Gel-1170 which I really like and slowly rotating in a pair of Brooks Ravenna 2's.  They are very similar shoes with decent stability designed for mild over-pronators.  The new pair I just bought are the Brooks PureCadence.  I haven't run in the cadence yet. It's a lighter weight shoe I should probably be careful about putting a lot of miles on right away

Nutrition:
REALLY low carb day today, but feeling good and have had quite a bit to eat.  More carbs tomorrow and Saturday.  Cut almonds out today to keep fat low too.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
6/14/2012	6:30AM	Whey Shake	1 scoop	30	4	1	140
	7:30 Ran 6 miles
	9:30AM	Egg Whites	4	14.4	0.8	0	68
	9:30AM	Whole Egg	1 egg	6.3	0.6	5.3	78
	9:30AM	Spinach/Mushroom	4oz	2	4	0	28
	10AM	Chicken	2 oz	15	0	2	82
	1:30PM	Chicken	6 oz	45	0	6	246
	1:30PM	Salad	12 oz	7	16	0	86
	5PM	Chicken	5.2oz	41	0	5	221
	5PM	Broccoli/Snap Peas	5 oz	4	10	0	50
	8:45PM	Chicken	4 oz	30	0	4	164
	8:45PM	Broccoli/Snap Peas	4 oz	3	8	0	40
	11:00PM	Casein Shake	1 scoop	25	11	1.5	160
	TOTALS:		Grams	221	54	25	1,363
			Calories	884.1	217	227	1,328
			Percent	67%	16%	17%	100%

Wed 6/13 - Back/Shoulders/Bi's

Cardio:

• 52 min walk in the AM.  Beautiful morning.  Storm from yesterday blew out and it was a nice cool breezy morning.  Was tempted to run, but stuck with the plan to walk.

Workout:

• (Pullups/35#ArnoldPress/25#Crunch/CaptChair)4, Pullups 10,8,8,7. Arnold press felt really good. 
• (150#CloseLatPull/25#HammerCurl/Core)4, Drop set to 75#s on last 2 sets of pull downs
• (20#LatRaise/20#RearDelt)4, 2 sets of 20#s, 2 sets of 15#s. 2 sets dumbbells rear delt, 2 90# machine.
• (45#BentOverRow/20#Curl)3, Forgot to do front raise with plate.
• (105#SeatedRow/45#Shrugs/25#BackExtensions)3, drop set last set of seated rows to 75#'s.

64 Mins
Back: 17
Shoulders: 15
Core: 12
Bi's: 7
Total: 51 sets

Comments:
Good workout.  Back was better than shoulders.  Good pullups today.  Finally remembered to substitute Arnold Press for Militarty today and it felt really good.  I think I'll alternate between these and regular military every other shoulder workout for a while.  I forgot to do front shoulder raises with the 25# plate today.  I can't believe I forgot to them because that's a weak spot for me.  Third core exercise were the lower abdominal raises again.  Did seated rows today with regular handle instead of rope because I was working in with Brian.  I think the rope works better. 

Nutrition:
Today was a moderate carb day, but still pretty low.  Carbs per day so far this week have been 120g, 77g, 133g, and tomorrow will be low again (~70g) so tomorrow might be a bit tough.  Friday I'll up carbs to around 180-200g and try to get a good heavy workout on Friday.  Saturday plan will be moderately high carbs again, then start 5/2 cycle again (5 low/mod, 2 mod/high) and see how that plan goes for a couple of weeks.  Plans are made to be broken, right? :)

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
6/13/2012	6:45AM	Whey Shake	1 scoop	30	4	1	140
	8:00AM	52 min walk
	9:45AM	Egg Whites	5 eggs	18	1	0	85
	9:45AM	Whole Egg	1 egg	6.3	0.6	5.3	78
	9:45AM	Spinach/Mushroom	4oz	2	4	0	28
	11:00AM	Sweet Potato	4.8 oz	3	28	0	125
	11:30AM	Whey Shake	1 scoop	30	4	1	140
	1PM	WO - Back/Shoulders/Bi's
	2:15PM	Brown Rice	1/2 Cup	3	23	1	108
	2:15PM	Tuna	1 Can (7oz)	50	0	2	231
	2:15PM	Snap Peas	2 oz	2	5	0	24
	6:15pm	Chicken	5 oz	38	0	5	205
	6:15pm	Brown Rice	1/4 Cup	2	11	1	54
	6:15pm	Broccoli/Snap Peas	5 oz	4	10	0	50
	10:30PM	Casein Shake	1 scoop	25	11	1.5	160
	11PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1 oz	6	6	16	165
	TOTALS:		Grams	217	133	33	1688
			Calories	869	532	300	1701
			Percent	51%	31%	18%	100%

Tuesday 6/12 - Cardio

Cardio:

• Ran 5 miles in 48:45 (10:27, 9:21, 9:58, 9:44, 9:13), 9:43 pace, c/d 14:15.  Decent run.  Took it nice and easy.  Legs still sluggish; probably in parts due to race, running yesterday and low carbs.  It was raining the majority of the run and I was soaked by the time I got home, but not too bad.  Thankfully I ran when I did because it started pouring shortly after I got home.

Nutrition:  Low carb day today.

Tuesday	Time	Item	Size	Prot	Carb	Fat	Cal
6/12/2012	7:30AM	Whey Shake	1 scoop	30	4	1	140
	8:30 Ran 5 miles
	10:30AM	Egg Whites	5 eggs	18	1	0	85
	10:30AM	Whole Egg	1 egg	6.3	0.6	5.3	78
	10:30AM	Spinach/Mushroom	4oz	2	4	0	28
	2:15PM	Chicken	5 oz	37.5	0	5	205
	2:15PM	Salad	14 oz	6	20	0	104
	5:00PM	Jerky	1oz	11	4	0.8	65
	7:15PM	Chicken	5.2oz	40	0	5	205
	7:15PM	Broccoli/Snap Peas	6 oz	4.2	12	0	60
	8PM	Whey Shake	1/2 scoop	15	2	0.5	70
	10:15PM	Cottage Cheese	1/2 Cup	14	5	1	90
	11:00PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	7.5	80
	TOTALS:		Grams	212	67	28	1,370
			Calories	848	266	248	1,362
			Percent	62%	20%	18%	100%