Tuesday, June 16, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10PM – 5:30AM (7.5 hrs)
Bodyweight:  155.2 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 (Pre/During Workout)
Caffeine: Y

Caloric Intake (cals): 1718
Protein (g): 163
Carbs (g): 166
Fat (g): 51

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

Stress (1-10): 3

Training:

Walking: Boneyard’s and back. (2.1 miles, ~100 cals)

Lifting:

Chest and Tri’s
Bench Press 12-12-12-12-12
used 85#
3 sets of:
Flat Bench DB Flies x 12
SUPERSET with Max Reps of Wide Hand Pushups
used 20’s; 6-6-6
3 sets of:
Single DB Skullcrushers x 10
SUPERSET with Max Reps of Bench Dips
Used 35#; 13-15-15

Cardio:

A. AMRAP 3 min (rest 2 min) x 5 sets:

Run 200m
20 Russian KBS unbroken
30 Lateral Jumps over KB
Max Burpee Box Jumps in remaining time

Used 35# KB – 5,6,7,6,7

Calories Burned: None

Overall Energy throughout the Day:

Energy was a little low overall today. TIred from the weekends festivities.

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