Monday, June 8, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:15PM – 4:45AM (7.5 hrs)
Bodyweight: 152.4 lbs

Supplements: Now Probiotic-10 25 Billion (am), Wobenzym (3 am, 3 pm), ATP Mechanix Pre (upon waking) and Post-Workout (before bed), XTend BCAA’s (before/during workouts)
Caffeine: Y

Caloric Intake (cals): 1736
Protein (g): 157.7
Carbs (g): 172.9
Fat (g): 45.5

Water Intake: 4-5 cups

Stress (1-10): 4


Walking: 45 min walk to Swami’s via streets, then back home via beach (2.5 miles, ~200 cals)

Cardio: Conditioning Day at SDA:

A.    AMRAP 5 min (rest 3 min) x 3 sets:

Run 200m
20 Box Jumps (24/20)
20 Burpees
Max reps Double-unders

L1 – 26/18, step-ups, single unders
L2 – 35/26
L3 – 53/35
L4 – 70/53

Went L3, got 41, 36, 25 double unders, respectively. This was a frickin tough workout!

B.    4 Rounds For Time:

Run 200m
Lateral Defensive slide 50m (halfway up alley) right foot leading
Lateral Defensive slide 50m (back to start) left foot leading
25 Abmat sit-ups


(Burned somewhere around 400-450 cals)


Legs and Shoulders

6 sets of 12 reps of the following:
DB Shoulder Press (20#/hand)
Front Raise (8#/hand)
Lateral raise (5#/hand)
Band face pulls (Red band)
Back Squats (95#)

Rest 2-3 mins between sets

Volume: 11,592 lbs

Overall Energy throughout the Day:

Overall not too bad today. I did realize that now that my carbs are lower, liquid carbs post workout really aren’t that satisfying. I think I’ll play around with putting real food in post-workout.


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