Wednesday, June 10, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 7:45PM – 5AM (8.75 hrs)
Bodyweight: 153.2 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): 1734
Protein (g): 158.5
Carbs (g): 167.4
Fat (g): 49.2

Water Intake: 8 cups (Working on getting to 20)

Stress (1-10): 3

Training:

Walking: 1 hr 15 min walk to Pipe’s walk ramp via streets, then back home via beach (3.5 miles, ~250 cals)

Lifting:

A. Bench – 3 x 5-8 (double progression)

went 123 again, 7-8-7…drove hips up on the last few reps. I think I’m going to take the weight down a bit and try to perform them focused more on using the correct muscles

B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)

6-6-4…where, oh where, did my dips go…

***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.

C. DB Incline Bench – Reps 15-12-9-6-(6 + 2 sets rest/pause)
***The set listed as (6 + 2 rest/pause sets) is an ADDITIONAL 6-rep set with same weight as prior 6-rep set, and then complete rest/pause sets for 2 more sets. Essentially this means that you will do 6 reps unbroken, then set DB’s down, rest for 10-15 seconds, pick them up and do as many as possible, then set them down for 10-15 sec again, and one more set of as many as possible

35-40-45, then 40×6, 40×6, 40×3

D. 3 Rounds (rest 30 sec b/w movements, and 2 min at the end of each round):

DB Flies x 12-15 reps
Push-ups x 8-12 (scale to reach failure in rep range)
Bench Press (only bottom half of movement) x 12-15 reps
***Weights will be lighter than you think under fatigue from prior movements)

used 20#’s on the DB Flies (15 reps each time), pushups were 10 and 8, and used 63# for the Bench Press (15 reps each time)

E. Lying Tricep Ext (with 2 DB’s) – Reps 15-12-10-8 + Drop set on final set of 8
SUPERSET ONLY ONCE (after drop set) with max Bench Dips unbroken

12-15-20, used 15’s on the drop set and got 4, then got 14 bench dips

Volume:
Calories:

Cardio: Did a 400m run, 400m walk for 3 miles.

Calories Burned: 305 cals

Overall Energy throughout the Day:

Really good energy throughout the day.

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