Monday, July 6, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 7:45 PM – 5:45 AM (10 hrs)
Bodyweight: 148.8  lbs

Supplements: Now Probiotic Defense (1 am, 1 pm), Wobenzym Plus (2 am, 2 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), Xtend BCAA’s (during workout), Biotest Surge Recovery (post-workout), Fish Oil (2.4g)
Caffeine: Y

Caloric Intake (cals): 1682
Protein (g): 153
Carbs (g): 158
Fat (g): 48

Water Intake:  ~15 cups

Stress (1-10): 2

Training:

Egoscue: Y

Walking: Walked to Swami’s via streets and back via beach (~2.6 miles, 132 cals)

Lifting:

A. 10-8-6-20 Back Squats (used 230# to base percentages off of)

10 @ 60%: 138
8 @ 70%: 160
6 @ 75%: 173
20 @ 50%: 115

B. 3 x 8-10 reps DB Shoulder Press, then max set with 75%

30# (10-10-8), 20# (10)

C. 2 sets of 20 Front Rack DB Lunges with 30# DB’s

Lifting Session Calories Burned: 294

Cardio: SDA Workout

Conditioning Day:

A. Instruction and Practice for DB Snatch movement – Work up in weight for 4 reps
2 per arm alternating), and determine how heavy you want to go for the workout.

***Must lower DB under control to ground – NO DROPPING WEIGHTS

B. AMRAP 35 min:
Complete ONE ROUND then Rest EXACTLY 90 seconds after each complete round

8 DB Snatches (alternate arms)
8 Goblet Squats with same DB
Run 200m
30 Double-unders
Rest 90 sec

ALL LEVELS – Choose DB size as desired after practicing movement in part A
L1 – 60 single-unders
L2 – 20 DU
L3 and L4 – As written

Used 50# DB, completed 8 rounds plus 8 DB Snatch, 8 GS, and 100m run

Cardio Session Calories Burned: 597

Overall Energy throughout the Day:

Pretty solid energy today.

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