Wednesday, July 15, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:15 PM – 4:30 AM (7.25 hrs)
Bodyweight: 148.4 lbs

Supplements: Now Probiotic Defense (1 am, 1 pm), Wobenzym Plus (2 am, 2 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), Fish Oil (2.4g); XTend BCAA’s (before/during workout); Mag-10 (post workout)
Caffeine: Y

Caloric Intake (cals): 1728
Protein (g): 159
Carbs (g): 167
Fat (g): 48

Water Intake:  ~15 cups

Stress (1-10): 3

Training:

Egoscue: N; 3rd Rolfing Session

Walking: Walked to Swami’s via streets and back via beach (~2.55 miles, 140 cals)

Lifting: Back and Bi’s

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

121-187-231-253 (belt)-275 (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.

6-4-5 wide grip big chest pullups

C. SUPERSET two movements x 3 sets:
Band Pullovers/Pulldowns x 25 reps
SUPERSET – Bent-over Barbell Rows x 12-15 reps
Rest 2 min

used 73-73-63 for the BB Rows

D. 2 Rounds:
12-15 Bent-over DB Rows (moderate weight)
12-15 assisted pull-ups
12-15 Reverse DB Flies
Rest 2 min

used 30’s for the DB Rows (heavy!) and 12’s for the Reverse Flies

E. DB Curls (both arms same time)
Complete two sets of “triple drop set”, with 2 min rest between the triple drop sets
8-12 reps, then immediately drop 20%, and go to failure, then drop another 20% and go to failure

25(12)-20(8)-15(8)
25(10)-20(7)-15(8)

Lifting Session Calories Burned: 384

Cardio: Encinitas Walk/Run Sprints

Ran D Street Stairs on the way out and back, walked 1 block, sprinted 1 block, down 3rd and back on 2nd. 2.34 miles total.

Cardio Session Calories Burned: 285

Overall Energy throughout the Day:

Energy was ok through most of the day. Definitely exhausted after training was complete.

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