Wednesday, June 17, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:30PM – 6:30AM (9 hrs)
Bodyweight:  153.8 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 (Pre/During Workout)
Caffeine: Y

Caloric Intake (cals): 1818 (forgot to account for PWO shake in planning, ended up eating a little extra protein)
Protein (g): 182
Carbs (g): 159
Fat (g): 50

Water Intake: ~16 cups (getting closer to 20!!)

Stress (1-10): 3


Walking: Walked to Swami’s and back (2.5 miles, ~200 cals)


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

123-173-203-233-258 (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.

6-5-5 wide grip, big chest pullups

C. One-Arm DB Rows (knee on bench) – 3 sets per arm, where EACH set is a double “rest/pause” set:
8-10 reps unbroken, then rest 10 sec, and complete AMRAP, then rest 10 sec more, and do another AMRAP
Then switch arms and repeat process. Once both arms are done, rest 2-3 min.

Used the 35# DB. Went 10-12-8 for all three sets on both sides.

D.2 Rounds (rest 30 sec between each movement):

DB Pullovers x 15 reps (lat stretch at bottom)
Assisted Pull-ups x 12-15 reps
Ring Rows x 12-15 reps
Rest 2 min then repeat

Used the 35# for the Pullovers

E. SUPERSET two movements x 2 sets each:

One-Arm Hammer DB Curl x 10-12 reps
SUPERSET – One-Arm DB Concentration Curl x 12-15 reps
***Then switch arms and repeat process. Rest 2 min after both arms

used the 15# DB for Hammer Curls (12 reps each time); used the 15# DB for Conc Curls, but was a little too heavy, went down to 12# on the second set (15 reps each time, first set was really ugly)

Cardio: 15 sets of :20 sprint, 1:40 easy on the Airdyne (this was tough, my ass hates me)

Calories Burned: 300 cals

Overall Energy throughout the Day:

Not too bad today…spaced my food out well. Energy was good throughout.


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