6/24/11 - Chest & Back
Incline Bench Press: 135x10/185x10/205x10/245x6/255x4/225x10/185x10
Bench Press: 225x12/275x5/225x8
Decline DB Bench Press: 75's x 13 / 85's x 14 / 85's x 15
Bent-over Rows: 155x15/x12/x10/x8 (supersetted with pullups)
Pullups: x8/x8/x7/x8
T-Bar Rows: 145x15/x12/x10/x8
Seated Rows (wide/neutral grip): 140x15/160x12/180x10/200x8
Chest numbers are getting back up there slowly. It's also noticeable when I'm pressing, the imbalances I have in my back from the imbalance in my pelvis. I normally draw my shoulderblades in tight and have that foundation underneath me to be able to press more, but the imbalance has left me with a little bit more muscle on one side of my upper back than the other, so the presses are off balance.
Anyway, number are slowly coming back up. It wasn't the best workout ever, but they're getting back to where they used to be.
I'm on my way to hit arms in a few minutes.
Thursday night I went ahead and mixed up Layne Norton's cheesecake recipe, except I doubled it because I bought a 9"x13" cake pan instead of a 9" pie pan lol. I had bought enough to fix 2 cheesecakes, so I figured I'd just double it up, anyway. I also added in extra protein and here's what my version consists of:
- 8 large eggs
- 4lbs fat free cheese cake
- 2 cups splenda
- 1 cup skim milk
- 2 tbsp vanilla extract
- 2 tbsp cinnamon
- 4 scoops Tru-Nutrition vanilla Isology protein
Mix it all up with an electric beater in a large bowl. Pour it into the cake pan (fills it almost to the top). Have the oven pre-heated to 350 and then place the pan in for an hour. It'll brown up a bit on the top and when you pull it out at an hour it'll feel a bit undone in the middle, still (if you tap the top of it, it'll jiggle like fat). Let the pan cool enough that you can stick it in the fridge (or if you have metal racks, put it in immediately) for several hours.
I added a tad bit more on the vanilla, cinnamon and milk. None are anything worth mentioning; might be just a few drops of each and maybe 1/3 cup more of milk.
The macros I ended up with for this mixture are:
2,652 calories
40g fat
141g carbs
432g protein
It turned out absolutely delicious. It's incredibly filling, too, which is surprising for it only being 260 calories if you cut it into 10 pieces (they're BIG pieces, too -- 4g fat/14g carb/42g protein). Topping it with light Cool Whip is really good and what's also really good is adding some natural peanut butter on top of it, too.