Saturday, July 11, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 8:45 PM – 7:45 AM (11 hrs)
Bodyweight: 148.6  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 training), Fish Oil (2.4g), Mag-10 (during/post workout)
Caffeine: Y

Caloric Intake (cals): 1812
Protein (g): 125
Carbs (g): 193
Fat (g): 51

Water Intake:  ~20 cups

Stress (1-10): 2


Egoscue: N

Walking: Walked to Swami’s via streets and back via beach (~2.5 miles, 185 cals)


A. Pullups – 3 x 5-8 (Double Progression), with max drop set at the end

6-6-5; 7 with blue band

B. Weighted Pushups – 3 sets max reps, then max drop set at the end

12-11-9 with 25# plate; 20 regular pushups (definitely a PR on pushups!)

C. Bent Over KB Rows; 4 sets of 10 reps

used 35# KB’s

D. 3 sets of:
DB Bicep Curls x 12-15 reps
SUPERSET Max reps Bench Dips

used 20’s for curls and did 15 reps each set; did 20-21-20 bench dips

E. ~150m KB Farmer’s Hill Walk

used the 53’s; stopped at the turnaround point, but otherwise, no stops

Lifting Session Calories Burned: 317

Cardio: Long Walk

Long walk to Cardiff Kook and back (5.24 miles)

Cardio Session Calories Burned: 451

Overall Energy throughout the Day:

Energy was good…tired at the end of the day!

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