Monday, July 20, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10 PM – 4:45 AM (6.75 hrs)
Bodyweight: 149.8 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: N

Caloric Intake (cals): 1756
Protein (g): 149
Carbs (g): 169
Fat (g): 50

Water Intake:  ~15 cups

Stress (1-10): 3


Egoscue: N

Walking: Walked to Pipes in Cardiff via streets and back via beach (3.7 miles, 211 cals)

Lifting: Chest and Tri’s

A. Bench – 5 x 5

went 123#; kept hips down on all reps

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

used 2.5#; 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.

C. DB Incline Bench; 4 x 10-15 reps (same weight); then drop set for max reps

used 35’s; got 15-12-10-9 reps; dropped to 20#’s and got 8 reps

tried to take minimal rest (~1 min) between sets for parts C-F

D. Incline DB Flies – 4 x 15 reps + Drop Set of 20-25% on LAST SET

20-20-20-12(8 reps)

E. Tricep Kickbacks; 3 x 15

used 8’s; should go heavier next time

F. Seated Overhead Tricep Extension; 3 x 8-10 reps

used 35#; got 9-8-8

Lifting Session Calories Burned: ~330

Cardio: 2 mile Beach walk

Started out with the intention of making this a walk/run cardio session, but my ankle started feeling tweaky. By halfway through the walk it was really bothering me, so cut the session short.

Cardio Session Calories Burned: 142

Overall Energy throughout the Day:

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


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