Friday, June 26, 2015

Back and Bi’s

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:15 PM – 7 AM (8.75 hrs)
Bodyweight: 152.6  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-lifting); Fish Oil (2.4g)
Caffeine: Y

Caloric Intake (cals): 1752
Protein (g): 169
Carbs (g): 151
Fat (g): 50

Water Intake:  ~22 cups

Stress (1-10): 3


Egoscue: N

Walking: Walked to Lofty and back, then Swami’s and back (2.75 miles, ~195 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

135-185-215-235-265 (belt) – feeling pretty solid with my deadlifts

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.

wide grip big chest pullups – 8 (kinda cheated) – 6-4

C. Pendlay Rows (back parallel to ground) – Rep 15-12-9-6 (increasing weight)


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

15 Two-Arm DB Rows (moderate weight)
15 Assisted Pull-ups
15 DB Pull-overs (big lat stretch at bottom)
Rest 2 min

used 30’s for the DB Row, and 35# for the Pull-overs

E. 3 sets:

Drag Curls x 10-12 reps
SUPERSET – BB Curls x max reps
***So once you fail at Drag Curls, keep going with a standard BB curl for AMRAP
***On the 3rd SET ONLY, after the BB Curls, SUPERSET with ONE SET of Alternating DB Hammer Curls x 12+ Reps

used the 33# bar…went 12 reps all 3 sets on the Drag Curls, then 20-12-13 on the BB Curls. Finished the last set with 15 alternating DB Hammer Curls at 20#.

Cardio: Long walk with a couple of run sprints mixed in. 4.11 miles, 1:34 mins.

Calories Burned: 268 cals

Overall Energy throughout the Day:

Good energy today!

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