Bench
45x20
95x12
135x14
135x11
135x9, failed on the 10th - these are supposed to be 3 sets of max reps, but I try to leave one in the tank until the very last set
Chinups superset w/rear delt flies
BWx7, 22x12
BWx5, 22x12
BWx3, 22x12
BWx2.5, 22x12 - on these last two sets of chins, I threw in wide grip lat pulldowns 105x10 as well, since I wasn't getting enough reps on the chinups
I was out today, and I stopped by play it again sports and bought a 16 kg kettlebell for 40 bucks, after a 30% off coupon and a $20 credit I had. Naturally, I wanted to play with it, so I did my military presses using it. It was a little bit weird at first, because it's a lot more difficult to stabilize. I also think I was holding it too far out to the side and not in the proper rack position like the dude here, so I don't think I was getting the full ROM. Regardless I did
16 kg x 12
16 kg x 12
16 kg x 12
16 kg x 11
Next up, I was supposed to superset traps and triceps, but my neck was still a little sore still from Wed, and I didn't see any reason to irritate it further. So, I switched out the shrugs for these, since I thought that my neck pain may have been a result of my traps being too tight and of me not properly retracting my scapula on some of the pulling exercises we were doing Wednesday. I did 4 sets of 30 second holds with 135. I superset these with Tates using 40 lbs DBs for 4 sets of 10 reps.
I wanted to use my kettlebells some more, and I had weighted ab work to do, so I tried out windmills. I started with a 15 lbs kettlebell that Sean got for Christmas to try to learn the technique. I did 10 reps/side, and then moved up to the 16 kg one. Because my shoulders and tris were already a little worn out, it proved a little tough to keep it stable above me. I also think I cheated a bit and sort of squatted down to touch the ground. Either way, I did 2 sets of 5 per side.
At this point, I wanted to get some more ab work in, as well as do a finisher at the end, but I was running late and Teresa was ready to go, so I did a Tabata with BB Russian Twists using 35 lbs. This sucked balls, and I wanted to die. I finished it though, and I felt like I pushed hard the whole time.
Finally, I made my first post workout shake using that rilose stuff I got. I've never really added many carbs to a post workout shake before, just some fruit and whatever lactose is in the milk I make it with. I had read somewhere that a 2:1 carb to protein ratio is ideal post workout, and since my shake had about 40 g of protein, this meant that I needed 80 g of sugar. I got to 65 g and couldn't bring myself to add any more. I'm glad I didn't, because there was too much in there for it to dissolve all the way, so it was grainy and way way too sweet. Fuck the research, I'm not drinking that much sugar again.
1. Thats my favorite SW song.
ReplyDelete2. From that protein article I sent you and you posted the other day:
"You’re going to use one main blend most of the time consisting of whey isolate, whey hydrolysate, casein and casein hydrolysate. Upon waking, and every two to three hours thereafter, ingest 20 to 40 grams of this mixture along with 5 grams of added leucine. These are optimal amounts—under 20 grams produces less than optimal results and over 20 grams shows little advantage, although total saturation can occur at as high as 40 grams, and I don’t care how muscular a person is, their pancreas and liver are still the same size, still produce the same amount of enzymes and therefore can absorb only so much protein, i.e. 40 grams every couple of hours is more than enough for anyone, and 20 is probably perfect."
Maybe you'd be able to keep that 2:1 ratio by lowering your protein intake per shake. Have a couple of 20g shakes spread out over a given period of time after your workout rather than a 40g right away.