Monday, June 22, 2015

Leg Day

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:45 PM – 6 AM (8.25 hrs)
Bodyweight: 153.0  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 (during/after workout); BioTest Surge Recovery (Post-Workout)
Caffeine: Y

Caloric Intake (cals): 1742
Protein (g): 161
Carbs (g): 180
Fat (g): 47

Water Intake:  ~14 cups

Stress (1-10): 3

Training:

Egoscue: Y

Walking: Walked to Swami’s via beach, then back via streets (2.5 miles, ~150 cals)

Lifting:

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

178# for the first set, then dropped to 148# and did the 2nd and 3rd sets (Bryan recommended doing this since I feel like the weights getting pretty heavy – next time I can either go up to 183# for the 1st set, then drop 20-25% or maybe I go 178# for 2 sets)

***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

33-53-58 Front Racked Barbell

C.RDL – Reps 15-12-10-8 (increasing weight)
***Superset each set with 15 Supermans
Rest 2 min

83-108-123-143

D. 2 Rounds (no rest between rounds):

30m (approx. 100 feet) – Front Rack Walking Lunge Steps
30m Broad Jumps
***The further you jump the less burpees you have to do…

Used 75# Front Racked Barbell

E. 4 rounds – One-Legged Calf Raises (standing on plate, holding DB in hand of working leg)
(NO rest between sets, just switch hands and keep going)
10 with right leg
10 with left leg

Used 35# KB

Cardio:

12 Hill Sprints up 3rd & B to 3rd & C – Rested walking back down the hill

Calories Burned: 310 cals

Overall Energy throughout the Day:

Pretty good energy today! Felt great during all of my training sessions!

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