Wednesday, July 29, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 8:30 PM – 6:15 AM (9.75 hrs)
Bodyweight: 147.2 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): 1750 (went out to dinner and totally lost count…I think I kept it under 1750 though)
Protein (g): 101
Carbs (g): 165
Fat (g): 55

Water Intake:  ~12 cups

Stress (1-10): 3


Egoscue: N

Walking: Walked to North San Elijo Beach Parking lot and back (4. miles, 284 cals)

Lifting: Shoulders and Abs

A. Strict Press – 3 x 5-8 reps (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.

Tried 83#, but only made 4 reps…decided to drop down to 78# and get 4 sets of 5 reps.

***Muscular Development and Conditioning groups split after part A today

B. Choose one of the following 2 options:

1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch – Reps 15-12-10-8

HMS; went 38; 43; 53; 73

C. 3 Rounds:

10 Lateral Raises (perfect form, light weight)
Rest 10 seconds
10 Lateral Raises (moderate weight, slight momentum)
Rest 10 seconds
10 Lateral Raises (heavy, momentum/cheating ok)
Rest 2 minutes

went 8#, 10#, then 12# (barely)…

D. 2 sets:

6 reps of “6 ways” –
SUPERSET with 20-25 reps Band Pull-aparts
Rest 2 minutes

used 8#’s and blue band

E. 3 sets of “AMRAP 2 min” (rest 2 min after each)
20-25 Russian Twists
15 Abmat Sit-ups (10 GHD for ADV)
Max reps TTB or Hanging oblique knee-raises in remaining time

used 6# ball with RT’s, then GHD, then 29, 32, 33 Oblique KR’s

Lifting Session Calories Burned: 298

Cardio: Beach Run/Walk

Cardio Session Calories Burned: 284

Overall Energy throughout the Day:

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


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