Monday, June 29, 2015

Chest and Tri’s

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:15 PM – 5:15 AM (7 hrs)
Bodyweight: 150.8  lbs

Supplements: Now Probiotic Defense (1 am, 1 pm), 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): 1692
Protein (g): 155
Carbs (g): 169
Fat (g): 49

Water Intake:  ~20 cups

Stress (1-10): 3


Egoscue: N; 1st session of Rolfing

Walking: Walked to Swami’s via streets and back via beach (2.5 miles, ~165 cals)


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

121#; 8-8-8; hips came up on last couple of each set

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 – Reps 10-8-6-6
***Increase weight from 10 to 8 to 6, and then use SAME LOAD for the 2 sets of 6


D. Flat DB Flies – Reps 15-12-9 (increasing) + Drop Set on final set of 9

20-25-25-15(15 reps on drop set)

E. Standing OH Tricep Extensions (One DB, two hands) – 3 x 10-12 (same weight)
***SUPERSET ONLY THE FINAL SET with Bench Dips x 12-15 reps (add weight or scale as needed)

40(9)-35(10)-35(10); 17 bench dips with legs straight at first, but then moved in slightly to get a few more reps

Cardio: Row Sprints. 20 sets of 200m on, 1 min off.

Calories Burned: 308 cals

Overall Energy throughout the Day:

Pretty good energy…got really hungry right before I ate lunch. Wasn’t hungry at all after post-workout snack, but had to force down some dinner. Overall, still doing pretty good.


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