Tuesday, June 30, 2015

Legs!!

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): 1802
Protein (g): 151
Carbs (g): 182
Fat (g): 52

Water Intake:  ~20 cups

Stress (1-10): 3

Training:

Egoscue: N

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

Lifting:

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

187# (was supposed to do 183#, but didn’t do the math from kg to lbs until afterwards); 143; 143

***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

weightless, then 43 and 48 front racked

C. RDL – 3 x 8-12 (same weight)

123-143-143 (oops, just read the same weight)

D. Front Squats – EMOM x 6 min x 10 reps (moderate/light weight)
***Goal for NO PAUSE at top of rep

used 65#…felt pretty easy

E. Deficit Calf Raises x reps 25-20-15 (increasing weight)

did all of these weightless – didn’t remember that it was increasing weight

F. Time permitting – 200m Farmers Carry

53# each hand, stopped at the half way point.

Cardio: Beach walk down past Beacon’s and back (3.25 miles)

Calories Burned: 240 cals

Overall Energy throughout the Day:

Crashed hard after lifting session today. Crazy hungry and very lethargic and tired most of the early afternoon. Didn’t really feel like doing cardio, so went for a long walk.

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