Saturday, July 18, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11:45 PM – 5:30 AM (5.75 hrs)
Bodyweight: 148.8 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)
Caffeine: Y

Caloric Intake (cals): 1782
Protein (g): 166
Carbs (g): 156
Fat (g): 37

Water Intake:  ~15 cups

Stress (1-10): 2


Egoscue: N

Walking: No walking today. 😦

Lifting: Dropped in at CrossFit High Voltage for their Barbell Club class

A. Back Squats; 5 x 10

95#(5); 135#(5); 145(5); 155(10)x5 – felt pretty solid with this amount of volume

B. Big Chest Wide Grip Pullups; Max Reps E2MOM for 7 sets


C. 4 sets x 0:15 Support Holds on Rings with external rotation


D. 6 sets with a partner; 1 person works while other rests

100m Row
10 Russian KB Swings
10 Back Extensions/Situps

kept ~1:42 pace on row; used 53# for KB Swings and GHD for BE’s and Situps

Lifting Session Calories Burned: ~600

Cardio: Included in above

Cardio Session Calories Burned: Included in above

Overall Energy throughout the Day:

Good energy throughout the day. Still need to catch up on sleep.

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