Monday, July 27, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:45 PM – 5:00 AM (7.25 hrs)
Bodyweight: 147.6 lbs

Supplements: Now Probiotic Defense (2 am, 1 pm), Wobenzym Plus (2 am, 2 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), Fish Oil (3.84g), One A Day Multi-Vitamin
Caffeine: Y

Caloric Intake (cals): 1668
Protein (g): 154
Carbs (g): 167
Fat (g): 49

Water Intake:  ~18 cups

Stress (1-10): 3


Egoscue: Y

Walking: Walked to Cardiff North San Elijo State Beach and back via streets (4.27 miles, 247 cals)

Lifting: Chest and Tri’s

A. Bench – 5 x 5-8 (double progression)

went 113# and did 5 sets, made all 8 reps for all 5 sets

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

added 5# and did 5 sets; went 8-8-7-5-4

***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. Flat FB Flies – Reps 15-12-9-6 (increasing) + Drop set on  final set

used 20’s on set of 15 and 12; 25’s on 9 and 6, then dropped to 12’s and got 25 reps

D. Push-ups – 3 sets of 10-15 reps (scale as needed to hit failure in rep range)

regular pushups; 12-10-10

E. Incline DB Tricep Extensions – Reps 15-12-9 (increasing)
***Focus on stretching tricep at the bottom

went 30(15)-35(12)-40(9)

Lifting Session Calories Burned: 243

Cardio: Walked to Physical Culture (1.5 miles) to train and walk/ran home (1.5 miles), then did 1 hill sprint once home

Cardio Session Calories Burned: ~250

Overall Energy throughout the Day:

Good energy today!


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