Tuesday, July 28, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:15 PM – 6:15 AM (9 hrs)
Bodyweight: 149.0 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): 1719
Protein (g): 156
Carbs (g): 171
Fat (g): 47

Water Intake:  ~15 cups

Stress (1-10): 3


Egoscue: Y

Walking: Walked to Solana Beach to pick up my car from North Coast Alignment (4.59 miles, 284 cals)

Lifting: Legs

A. Back Squats – 10 sets x 5 reps @ 165#

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 OH Split Squats; went 33-53-63

C. Box Step-ups (complete all reps with one leg, then all reps with opposite leg)
Reps 15-12-9 (increasing weight) – Load in different manner than Split Squats

Back Racked Step-ups; stayed at 53# for all sets…felt really off balance on my right leg

D. Single Leg RDL (load with DB in working hand) – 3 x 12-15 (moderate weight)

used 35# KB for 3 sets of 15

E. 2 Rounds:

15 Goblet Squats
15 Single-leg Calf Raises with each leg (deficit)

Lifting Session Calories Burned: 562

Cardio: None

Cardio Session Calories Burned: None

Overall Energy throughout the Day:

Energy was good throughout the morning, exhausted after training!!


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