I like this routine and its focus on the 3 muscle groups. It's a tad hard on my shoulders, but I think that I'm getting stronger there by working them smoothly and with control.
I think the Swimmer's Press and the static arm curls are probably my favorite. I'm going to try the wall brace with the Congdon curls to ensure I'm really exercising correct form. The switchback tricep extensions are always awkward due to the size of the SelecTech dumbbells, so I'd like better form there.
All in all a good workout: 750 calories, 25% from fat, AvgHR=122, MaxHR=160, Z1=42:19, Z2=26:14 Z3=4:19 (I took longer in between certain exercises to get my HR down)
In terms of diet, I've been cramming almost 3100 calories of good, clean food down my neck since I started this round and charting it all.
However, I have to admit, I ate like crap tonight when I went out; I had 10 of these little mini taco snacks (the size of a slightly larger quarter, all handmade with pork, beans, cilantro, jalapeno and a dab of sour cream,) two ginger beers and then a salad with steak and bleu cheese with a side of fries.
It's the first time I've eaten like a piggy in 3 months...I can tell my body is not quite happy with me.
I was out with friends at BeanSec (a security gathering we do monthly) and was starving...didn't make all the best choices ;(
Ah well, I guess I'll have to live with myself and work it off tomorrow.
/Hoff