First Day on Bicep, Back, Traps

Got home from work and did my workout. It was very effective. The bent over bar rows really worked the back. The standing bar curls made my arms feel like they went through a good workout. My only problem is with the traps. Like the abs, the traps are a hard muscle to workout effectively. I put so much weight on the bars I was hardly able to lift it up to do my shrugs. Once I did get it up, and did my shrugs, I did them really easily. It is something I'll email Shawn LeBrun about.

Here is a list of my workout, and what I did for weights:

Back
Bent Over Bar Rows
10 easy reps-50 lbs
6 slightly heavier reps- 70 lbs
3 heavier reps- 100 lbs
4-6 heavy reps to failure- 170 lbs- This was too much weight
4-6 heavy reps to failure- 140 lbs- This was not enough.

One Arm Dumbell Rows
3 heavier reps-50 lbs
4-6 heavy reps to failure- 90 lbs
4-6 heavy reps to failure- 90 lbs

Biceps
Standing Barbell Curls
10 easy reps- 40 lbs
6 slightly heavier reps- 50 lbs
3 heavier reps- 70 lbs
4-6 heavy reps to failure- 90 lbs
4-6 heavy reps to failure- 90 lbs

Traps
Barbell Shrugs
Oops, looking now, I forgot to log my weights.
I can give you my max weight I lifted, but only cause I couldn't actually lift that much weight up to the shrug position. It definitely wasn't enough for my shrug to reach 4-6 reps until failure.
Max: 260 lbs, and I couldn't fit another weight on my bar. I could up the plates used, but then I wouldn't be able to lift the thing to the shrug position. Oh well, I'll figure it out, not like I need massive traps anyways.

My nutrition went as follows today


5:00 am

4 Pieces whole wheat, made from recipe, toasted, bread slices- 128 cal ea.
2 Tbls Peanut Butter- 100 cal ea.
2 Tbls Raspberry Jam- 56 cal ea.
1 package of hot apple cider- 83 cal ea.
Total- 907 cal.

10:00 am

6 cups of homemade fruit mix- 54 cal ea.
Total- 324 cal.

12:30 pm

2 Pieces whole wheat, made from recipe, bread slices- 128 cal ea.
2 Tbls Peanut Butter- 100 cal ea.
2 Tbls Raspberry Jam- 56 cal ea.
2 Cups Popcorn- 55 cal ea.
Total- 623 cal

2:30 pm

1 Salted Tomato Slices- 38 cal
Total- 38 cal

4:00 pm

1 Apple- 65 cal
1 Banana- 105 cal
Total- 170 cal

8:00 pm

1 1/2 cup Rice- 359 cal total
1 1/2 cup Veggie Stir Fry- 154 cal total
3 Stuffed Mushrooms- 25 cal total
Total- 538

11:00 pm

1 Apple- 65 cal

Daily Total- 2665 cal

Well, it was better then yesterday. Probably my best day considering it was all healthy food I ate and no junk food.

Well, thats about all so far for today.

Best in Health,

Cuyler Callahan