Wednesday, June 24, 2015

Chest And Tri’s

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11:15 PM – 6 AM (6.75 hrs)
Bodyweight: 152.8  lbs

Supplements: Now Probiotic-10 25 Billion (am), Wobenzym (4 am, 4 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), XTend BCAA’s (during/after workout)
Caffeine: Y

Caloric Intake (cals): 1698
Protein (g): 156
Carbs (g): 170
Fat (g): 51

Water Intake:  ~22 cups (Exceeding expectations now!)

Stress (1-10): 3


Egoscue: Y

Walking: Walked to Swami’s via streets, then back via beach (2.5 miles, 179 cals)


A. Bench Press – 5 x 12 reps (increase weight from last week)


B. Strict Ring Dips – 8 x 3 reps


C.SUPERSET two movements x 3 sets:

Incline DB Flies x 12-15 reps
SUPERSET – Incline DB Bench Press x 15-20 reps
Rest 2 min

used 20’s; went 15/20 reps, respectively, on 1st 2 sets; dropped to 13/15 on the last set. Tried to focus on the shorter ROM on the DB Bench Press, but it got hard quick.

D. SUPERSET two movements x 3 sets:

Standing Overhead Tricep Extension x 15
Band Tricep Pulldowns
Rest 2 min

used 30# for the first 2 sets, but dropped to 25# for the 3rd. 10/9/7 on the banded pulldowns.


***Running clock for entire workout – The only rest/recovery time is during the designated “Walk” period.
***TOTAL DISTANCE – 4.3 miles (including walk)

A. 2 Rounds:
Jog 800m (moderate pace)
Walk 200m

B. 3 Rounds:
Run 400m
Walk 200m

C. 4 Rounds:
Run 200m
Walk 200m

D. 5 Rounds:
Sprint 100m
Walk 200m

Time: approx 1 hr

Calories Burned: 375 cals

Overall Energy throughout the Day:

Good energy today!


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