[kfisherx]

Trainer led workout this afternoon.

Tris and Shoulders

Warm-up
5 min tready jog just to loosen up
db shoulder lifts front, side and back 3x15 each (5lb)e

SuperSet
db Alt. Shoulder Shrugs (Front and side)
1x8 (7.5lb)e,
2x6 (10lb)e
db press flat
1x15 (20lb)e
2x12 (30lb)e

Incline bb press
1x15 (55lb)
2x12 (60lb)

Cable flat bench flyes
1x15 (1 plate)
2x10 (2 plates)

SuperSet
skull crushers
3x12 (40lb)
bb close grip press
3x12 (40lb)

It was a good workout and he worked in with me so fun too. Problem was that I had no energy. This is the same as it was yesterday for my quad workout. I could hardly do that workout (had to keep pressing myself) and today I have really sore quads. I did not get a pump on from this workout either which was sad. Trainer says I am not getting enough of and/or the right kind of carbs.

So we spent some time digging into my foods and cleaning up a little bit. I am getting to a bf% level where everything that I eat has to be nutrition filled and correct for my training. You can now see veins in my shins and quads and tummy muscles are popping so I believe bf% is down enough to start being more cautious. He switched out my kashi cereal for whole oats and he wants me to lower protein and add more carbs (specifically yams). He also says replace some of fruits with more vegetables. He says that the denser carbs are better for what I want to achieve and the fact that I did not get a pump is telling him that my glycogen is low right now.

So a little diet tweaking is coming up. We are keeping the cals at the same level because I ate out so much last week that I cannot really be sure of my numbers. I am planning to eat mostly my own foods this week though and to start back the workout routine so by next week we'll see where I stand. Hopefully my energy levels will be higher with the adjustments of macros.

I can tell you all right now that I could not have pushed through today's workout without a trainer. It is deadly hard in deficit to lift heavy. It is also deadly hard to come back to an hour workout after so much vacation time. This is where he earns his salary.