Friday, June 19, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 8:30 PM – 7 AM (10.5 hrs)
Bodyweight: 152.4  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 (after workout)
Caffeine: Y

Caloric Intake (cals): 1768
Protein (g): 171
Carbs (g): 175
Fat (g): 51

Water Intake:  ~20 cups (I think I finally hit 20 cups!)

Stress (1-10): 3


Walking: Walked to Swami’s via beach, then back via streets (2.5 miles, ~200 cals)


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

123#; 8 (hips came up on last 4); 8 (hips came up on last 4); 4+2 (rest pause, hips stayed down on all)

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


***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 – Accumulate 50 reps in 3-4 working sets. The goal would
be to reach failure on set #1 at about 17 reps, then each successive set, you
will probably get a couple reps less.

Did 19 in the first set, then Bryan reminded me that I shouldn’t go to a full lockout at the top. At first I thought this would make it easier, but boy was I wrong. I ended up going 10-6-6-7 for the last 4 sets.

D. SUPERSET two movements x 3 sets:

Flat DB Flies (only bottom half of movement) x 15-20 reps heavy
SUPERSET Barbell bench Press (only bottom half) x 10-15 reps
Rest 2 min

used 20’s for flies (20 reps each set) and 65# for the BP (15 reps each set)

E. 2 Rounds (rest 30 sec between movements):

Lying DB Tricep Extensions (two DB’s – both arms) x 12-15 reps
Diamond Push-ups x 8-12 reps (scale as needed to meet rep range)
Tricep Kickbacks (both arms) x 12-15 reps
Rest 2 min

Used 15’s on the extensions (15 reps 1st set, 10 reps 2nd set); 8 diamond pu’s on knees; Used 8#’s/hand for the kickbacks (15 reps per set)


3.6 mile beach run

Calories Burned: 300 cals

Overall Energy throughout the Day:

Felt a little drained after my run…felt better after dinner. Ready for some rest!

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