Tuesday, June 9, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 8:15PM – 4:45AM (8.5 hrs)
Bodyweight: 153.0 lbs

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

Caloric Intake (cals): 1732
Protein (g): 156.3
Carbs (g): 167
Fat (g): 49.5

Water Intake: 4 cups

Stress (1-10): 3

Training:

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

Lifting:

A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET

went 153-183-203-233-253(belt)

B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

did wide grip big chest pullups here, got 6-4-4

C. Chest-Supported two-Arm DB Rows – 5 sets of 6-10 reps (same weight for working sets)
***Set up a bench across two boxes or stacks of bumpers to create a bridge to support the chest

used 35’s each hand, got 10-10-10-10-8

D.3 Rounds (rest 30 sec between each movement):

Barbell Rows (slightly elevated torso angle – Row into waist) x 12-15 reps (moderate weight)
Band Assisted Pull-ups x 12-15 reps
Ring Rows x 12-15 reps (scale as needed to achieve at least 12 reps under fatigue)
Rest 2 min then repeat

used 85# for the Barbell Rows

E. SUPERSET two movements x 3 sets each:

Barbell Curls x 6-10 reps (heavy)
SUPERSET Hammer DB Curls x 6-10 reps (moderate weight)
Rest 2 min

used 53# for the BB Rows (10-7-7) and 15#’s/hand (10-10-10) for Hammer Curls

Volume: 14,665
Calories: 416

Cardio: 

Beach run, 2.76 miles

Calories Burned: 296 cals

Overall Energy throughout the Day:

Went way better with food today. Energy was definitely more steady.

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