Saturday, June 27, 2015

Gym Moving Day and Shoulders, Triceps, and Abs

Sleep, Vitals and Nutrition:

Previous Night Sleep: 12 AM – 7 AM (7 hrs)
Bodyweight: 151.2  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); Fish Oil (2.4g – 4 am, 4 pm)
Caffeine: Y

Caloric Intake (cals): 1822
Protein (g): 163
Carbs (g): 202 (includes the +50g of starchy carbs reward for today’s work)
Fat (g): 51

Water Intake:  ~15 cups

Stress (1-10): 2


Egoscue: N

Walking: No walk today.


A. Shoulders
3 set of (resting 30 secs b/t mvmts):
DB Shoulder Press x 10-12 reps
BB Levers x 10-12 reps each side
Band Pull Aparts
BB Upright Row
used 30’s for the press, 35# for the levers and 45# for the Upright Rows
B. Triceps
3 sets of:
Seated Triceps Overhead Extension x 15 reps
SUPERSET with Bent Over DB Tricep Kickbacks
used 35# for the OH extension, got 15 reps each time on the kickbacks
C. Abs
3 sets with 30s-1 min rest b/t each mvmt:
2 Heavy TGU’s
15 GHD Situps
20 GHD Hip Extensions
used 20kg for the TGU’s
Cardio: Gym moving day! Lots of various cardio to partake in. 3.5 hours worth. See picture below for proof of fun. 🙂
Calories Burned: 886 cals


Overall Energy throughout the Day:

Actually didn’t eat until 1pm-ish, and felt fine…had great energy all throughout the morning. Definitely got my calories in later in the day, but never felt super hungry. Definitely tired after a full day of going…


2 thoughts on “Saturday, June 27, 2015

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