Friday, June 12, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10PM – 4:30AM (6.5 hrs)
Bodyweight: 151.8 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 workout)
Caffeine: Y

Caloric Intake (cals): somewhere probably around 1850-1900, tried to keep an accurate tally, but went out for sushi and it got a little complicated.
Protein (g): 161
Carbs (g): 168
Fat (g): 55

Water Intake: 12 cups (still working on getting to 20)

Stress (1-10): 3

Training:

Walking: Long slow beach walk with Mom and Aunt C (1 hr 30 mins…3.5 miles, ~207 cals)

Lifting:

A.    Back Squats – 3 x 5-8 (Double Progression)

173, made all 3 sets of 8, but damn that was hard!

***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.

B.    Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell

Went with just the barbell and focused on keeping hips square

C. Front Squats – 7 sets of 7 reps, increasing weight each set to heaviest 7 reps
(Try not to rest excessively at top of rep. Especially on lighter sets)

53-63-73-83-93-103-113

D. Step-ups (Holding DB in each hand) – Complete all reps on ONE leg, then complete all reps on OTHER leg
***3 sets of 12 per leg (same weight for each working set)

3 sets with 20#’s in each hand

E. Deficit Calf Raises (back-rack with barbell) – Reps 25-20-15 (increasing weight)

33-43-53

Cardio: None

Calories Burned: None

Overall Energy throughout the Day:

A little low right before my workout. Then super tired tonight. Leg day was tough!

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