Friday, July 17, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 12:30 AM – 7:45 AM (7.25 hrs)
Bodyweight: 146.2 lbs

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

Caloric Intake (cals): 2428 (dinner at an italian restaurant was not a good idea…)
Protein (g): 199
Carbs (g): 227
Fat (g): 83

Water Intake:  ~15 cups

Stress (1-10): 3


Egoscue: N

Walking: Walked to Nytro Sports and back via streets (~2.55 miles, 140 cals)

Lifting: Chest and Tri’s

A. Bench – 3 x 5-8 (double progression)

went 113#; 8-8-8; kept hips down on all reps

B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)

8-8-8 (first time hitting all 8 reps for all 3 sets! I guess weighing 10 pounds less helps.)

***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.

C. DB Incline Bench x 10-8-6 (increasing); then max reps at last weight


D. Flat DB Flies – 3 x 10-15 reps + Drop Set of 20-25% on LAST SET

20-20-20-15(14 reps)

E. SUPERSET two movements x 3 sets:
Bench Dips x 10-15 reps (load with weight and/or elevating feet)
Close Grip Bench press x 8+ Reps
Rest 1-2 min

1st set of dips, feet were extended out in front on the ground; bench press was at 75#, made 6 reps
2nd set of dips, feet were elevated on bench; bench press was at 65#, made 6 reps
3rd set of dips, feet were elevated on bench; bench press was at 65#, made 4 reps, then did a drop set with 45# and got 8 reps

Lifting Session Calories Burned: ~350

Cardio: Airdyne 30 sec on/90 sec rest

Cardio Session Calories Burned: 302

Overall Energy throughout the Day:

Low energy for most of the day. Definitely need to catch up on sleep.


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