Monday, June 15, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 12AM – 7:30AM (7.5 hrs)
Bodyweight: 152 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 (Pre/During Workout)
Caffeine: Y

Caloric Intake (cals): 2177 (looking forward to getting back on track tomorrow)
Protein (g): 149
Carbs (g): 215
Fat (g): 81

Water Intake: ~14 cups (getting better, but still working on getting to 20)

Stress (1-10): 2

Training:

Walking: Walked around all day with Mom and Aunt C. Probably a total of 2.5-3 miles.

Lifting:

A. Strict Press – 3 x 5-8 reps (double progression)

83#, went 6-4-2…where the hell did my presses 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.

B. Choose one of the following 2 options:

1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch (barbell) – Reps 15-12-10-8 (increasing weight)

HMS 33-43-53-73

C.SUPERSET two movements x 3 sets:

Lateral Raises x 12-15 reps
SUPERSET DB OH Press (on knees) x 6-10 reps
Rest 2 min

5#/hand for the Lateral Raises (15 reps), 20#/arm for the OH Press (10 reps)

D.    2 Rounds:

Barbell Front Raises x 10-12 reps
Rest 30 sec
Barbell Upright Rows x max reps (same weight as Front Raise)
Rest 30 sec
Bent-over DB Reverse Lateral Raises x 15-20 reps
Rest 30 sec

Used the 15# bar for 1st set, went 23 reps on the Upright Rows. Went up to 20# for the 2nd set and got 25 reps on the UR Rows. 5#/hand for both sets of the DB Reverse Lateral Raises.

E.    2 Rounds:

Hanging straight leg Raises (no kipping) x max reps
***If you can’t do at least 10 reps, than scale to hanging knee raises
Rest 30 sec
V-ups x max reps
***If you can’t do at least 15 reps, scale to Crunches with knees into chest at top
Rest 30 sec
Plank x 1 minute (add weight as needed so that 1 minute unbroken is difficult)
Rest 1 min

Went 10 reps of the straight leg (kinda) raises each set. Modified the V-Ups with the crunches and got 10-15 per set. Used a 25# for the plank on the 1st set and 45# on the second.

Cardio: None

Calories Burned: None

Overall Energy throughout the Day:

Overall pretty exhausted, but mainly because of the out of routine schedule and running all over the place.

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