Sleep, Vitals and Nutrition:
Previous Night Sleep: 10:30 PM – 6:15 AM (7.75 hrs)
Bodyweight: 149.0 lbs (looks like last weekend caught up with me)
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 training), Fish Oil (2.4g)
Caloric Intake (cals): 1724
Protein (g): 159
Carbs (g): 172
Fat (g): 44
Water Intake: ~12 cups
Stress (1-10): 3
Egoscue: Y, 2nd Rolfing Session
Walking: Walked to Nytro Sports and back via streets (~2.11 miles, 130 cals)
Lifting: Leg Day
A. Back Squats – 3 x 5-8 (Double Progression)
Did Zombie-arm Front Squats to start working on developing a little more strength in my quads. Used 123#, went 8-8-8.
***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
Back Racked BB; 33-63-73
C. Alternating Lunges – Accumulate 75 total steps in 4-6 sets
***Load the movement in a DIFFERENT manner than how the Split Squat was loaded
went 3 sets of 20, 1 of 15; used 95# Front Racked BB
D. DB Thrusters – Reps 15-12-9 (increasing weight)
E. Accumulate 40-50 reps of SINGLE leg DEFICIT calf Raises PER LEG (load as desired)
used the 26# KB, did 5 reps each side alternating for 50 each leg.
Lifting Session Calories Burned: ~550
Cardio: Hills Sprints
10 sets of ~100m hill sprints, walking rest back down the hill
Overall Energy throughout the Day:
Pretty exhausted after today…energy was still good throughout most of the day.