Wednesday, July 22, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9 PM – 5:15 AM (8.25 hrs)
Bodyweight: 149.6 lbs

Supplements: Now Probiotic Defense (1 am, 1 pm), Wobenzym Plus (2 am, 2 pm), Fish Oil (2.4g)
Caffeine: Y

Caloric Intake (cals): 1867
Protein (g): 160
Carbs (g): 135
Fat (g): 44

Water Intake:  ~12 cups

Stress (1-10): 3


Egoscue: Y

Walking: Walked to North San Elijo Parking Lot in Cardiff via streets and back via beach (pitstop by Ironsmith Coffee) (4.5 miles, 289 cals)

Lifting: Legs

A.    Back Squats – 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.

did Front Squats; went 133# for 3 sets of 8

B.    Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell

did Overhead Split Squats; 33; 53; 63

C. Front Squats – 6 sets of 3, increasing weight each set to top triple
***Rest only 1 min between lighter sets and no more than 2 min during heavier sets

99; 120; 130; 130; 130; 130 – shoulders were fried…felt very unstable overhead, so stayed at 130#

D. Goblet Squats (light/moderate weight) – EMOM x 6 minutes – 10 reps (no pause at top of rep)
***ADVANCED – 10 Pistols EMOM x 6 minutes (add weight as needed in Goblet position)

did Pistols…felt pretty wobly here, so used a 9# KB on the last 3 sets to counterbalance

12-15 reps Good Mornings (light weight)
20-25 reps Calf Raises (keep barbell on back from Good Mornings)

used 33# for all

Lifting Session Calories Burned: 472

Cardio: SDA Conditioning Day

Conditioning Day!

No levels system today. Just choose the PROPER DOSE to ensure consistent
movement and not leaving yourself susceptible to too much muscular fatigue

A. AMRAP 12 min:

8 Wall-Balls
8 Push-ups
8 DB Snatch (4 per arm, alternate arms)

6 rounds + 4 DB Snatch (40# Snatch, 14# WB)

Rest 5 min

B. AMRAP 10 min:

Run 200m
30 Double-unders
Run 400m
60 Double-unders
Run 600m
90 Double-unders
Run 800m
120 Double-unders

***Scale to 2x reps for single unders

Completed through 600m Run

Rest 5 min

C. AMRAP 8 min:

12 Russian KBS
6 Burpee Box Jumps

Completed 5 rounds + 3 BBJ’s

Cardio Session Calories Burned: 497

Overall Energy throughout the Day:

Good energy today.


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