Saturday, July 25, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11:30 PM – 7:30 AM (8 hrs)
Bodyweight: 148.6 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), One A Day Multi-Vitamin
Caffeine: Y

Caloric Intake (cals): 1740
Protein (g): 157
Carbs (g): 164
Fat (g): 51

Water Intake:  ~18 cups

Stress (1-10): 2

Training:

Egoscue: Y

Walking: Walked to Cardiff San Elijo North via streets and back via beach (4.3 miles, 278 cals), then to Whole Foods to get groceries and back carrying the groceries (1.46 miles, 156 cals)

Lifting: Shoulders

A. Standing DB Strict Press – Reps 15-12-10-8 (increasing weight)

25(15), 30(12), 35(10), 35(8)

B. One Arm Alternating DB Snatches; 4 sets of 12

30(12); then 40(12) for the remaining 3 sets

C. 3 sets of:
15 Plate Raises
15 Standing Lateral Raises
60 sec Lateral Hold
Rest 2 min

used 20# for the plates and 5#/hand for the lateral raises

D. 2 Sets of 20 Band Pull Aparts

used the blue band

Lifting Session Calories Burned: 202

Cardio: SDA Workout

AMRAP 22 min:

5 Wall-Climbs
10 Burpee Box Jumps (24/20’’)
15 TTB
20 Wall-Balls
25 KBS

L1 – Knees to elbows, Burpee Step-ups, 14/10# WB, 26/18 KBS
L2 – 15 Knees to elbows (or 8 TTB), 20/14# WB (9 ft), 35/26 KBS
L3 – 20/14# WB (10 ft), 53/35 KBS
L4 – 30/20# WB, 70/53 KBS

Went L3, but decided to just do 3 rounds of this, taking 1-2 min rest between each round instead of doing an AMRAP in 22…took me around 28 minutes…it was miserable.

Cardio Session Calories Burned: 272

Overall Energy throughout the Day:

Low energy today…tired!

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