Friday, July 24, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:30 PM – 6:30 AM (8 hrs)
Bodyweight: 149.2 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)
Caffeine: Y

Caloric Intake (cals): 1689
Protein (g): 145
Carbs (g): 125
Fat (g): 50

Water Intake:  ~12 cups

Stress (1-10): 3

Training:

Egoscue: Y

Walking: Walked to Swami’s via streets and back via beach (2.5 miles, 183 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

125(5), 175(5), 215(5), 215(5), 215(5), 215(5), 215(5), 215(5), 215(5), 215(5)

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.

went 6-5-5-4-4 big chest wide grip pullups

C. One-Arm DB Rows – 1 x 12 (moderate), then 2 x 6-8 (heavy)

went 30#(12), then 44#(8)x2

D. 2 Rounds:

15 DB Pullovers (focus on lat stretch at bottom)
15 Bent-over Barbell Rows (moderate weight)
15 Bent-over Reverse Flies (light)
Rest 2 min

used 30# for the Pullovers, 83# for the rows and 8# for the flies

E. BB Curls – 5 reps every 30 sec x 5 minutes (10 sets)
***Use weight you would normally do for 15+ reps

went 43# for the first 2 1/2 minutes, then dropped down to 33# to maintain better form for the remainder of the sets

Lifting Session Calories Burned: 382

Cardio: Run/Walk To Cardiff Kook and Walk Back

Run/walked to Cardiff Kook (approx 2.5 miles) then walked home (approx 2.5 miles)

Cardio Session Calories Burned: 321

Overall Energy throughout the Day:

Good energy today!

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