Wednesday, July 1, 2015


Sleep, Vitals and Nutrition:

Previous Night Sleep: 9 PM – 6 AM (9 hrs)
Bodyweight: 151.4  lbs

Supplements: Now Probiotic Defense (1 am, 1 pm), Wobenzym Plus (3 am, 2 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), XTend BCAA’s (during/after workout); Fish Oil (2.4g)
Caffeine: Y

Caloric Intake (cals): 1741
Protein (g): 152
Carbs (g): 169
Fat (g): 52

Water Intake:  ~15 cups

Stress (1-10): 3


Egoscue: N

Walking: Walked to Swami’s via streets and back via beach (2.5 miles, 180 cals)


A. Strict Press – 3 x 5-8 reps (double progression)

used 83#; 8-6-6

***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.

***Muscular Development and Conditioning groups split after part A today

B. Choose one of the following 2 options:

1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch – Reps 15-12-10-8

went HMS; 33-43-53-73

C. Lateral Raises – 4 x 12-15 reps (same weight)
***SUPERSET each set Barbell Front Raise x 8-12 reps

used 10’s on the lateral raises (15 reps each set); used 33# bar for Front Raises (10 reps each set)

***Goal is 60 sec unbroken – Add weight by holding small plates or small dumbbells

90 secs with 2.5# plates

E. Abs – 4 Rounds:

12 Hanging oblique knee-ups
12 Abmat situps (add weight as desired) – GHD for ADV athletes
24 Russian Twists with med-ball

7:50ish, used GHD and 8# ball for Russian Twists

Lifting Session Calories Burned: 354 cals

Cardio: Cardiff stairs, walk/ran between sets, sprinted each set. Only went down, didn’t do them coming back.  (1.75 miles)

Cardio Session Calories Burned: 256 cals

Overall Energy throughout the Day:

Felt pretty good today.


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