Tuesday, July 7, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:15 PM – 5:15 AM (10 hrs)
Bodyweight: 148.2  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 (before/during workout), Fish Oil (2.4g)
Caffeine: Y

Caloric Intake (cals): 1737
Protein (g): 167
Carbs (g): 158
Fat (g): 48

Water Intake:  ~18 cups

Stress (1-10): 3


Egoscue: Y

Walking: Walked to Swami’s via streets and back via beach (~2.6 miles, 179 cals)


A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET

123-173-203-237-270 (belt)

B. Strict Pull-ups – 3 x 5-8 (double progression)
***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.

8-6-6 wide grip big chest pullups

C. One-Arm DB Rows (Knee on bench) – Reps 15-12-10-8 (increasing weight)


D. EMOM x 6 min – Choose number of RING pull-ups to complete UNBROKEN STRICT
***If reps are lower than 5, scale to Ring Rows UNBROKEN EMOM

went ring rows with body almost parallel to the floor…8-5-5-5-5-5

E. DB Hammer Curls – 3 sets x 15 reps per arm
***Performed as alternating 5 reps per arm, and non-working hand is holding the DB at the side.
Do not set down the DB’s until all 30 reps have been completed

used 20#’s

F. Barbell Curls – 1 set of MAX REPS UNBROKEN with empty barbell (45/33 lbs)
***Complete the reps as fast as possible

30 reps

Lifting Session Calories Burned: 409

Cardio: None

Cardio Session Calories Burned: None

Overall Energy throughout the Day:

Pretty solid energy again today.


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