Monday, August 3, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11 PM – 6 AM (7 hrs)
Bodyweight: 145.4 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): 1787
Protein (g): 164
Carbs (g): 174
Fat (g): 50

Water Intake:  ~15 cups

Stress (1-10): 3

Training:

Egoscue: Y

Walking: Walked to North San Elijo Beach Parking lot and back (4.08 miles, 205 cals) and walked to Chuao Chocolate and back (1.5 miles, 148 cals)

Lifting: Back and Bi’s

A. Deadlifts – 6 x 10 (same weight)

warmed up with 123#x10,173#x10, then went 193# for 6 sets of 10

B. Strict Pull-ups – 4 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.

5-4-4-4 wide grip big chest

C. Incline Bench Chest-Supported Barbell Rows
Reps 15-12-10-8 (increasing weight) + Drop Set on final set
https://www.youtube.com/watch?v=pCkzoSYlwww

went 63#(15), 97#(12), 117#(10), 127#(8), drop set to 77# and did 6

D.2 Rounds (10 sec rest b/w movements):

Band or DB Pullovers x 15-25 reps
Assisted Pull-ups or Ring Rows x 10-15 reps
Reverse DB Flies x 15-20 reps
Rest 2 min

used 8#’s for Reverse DB Flies

E. Preacher Curls (triceps resting on hump of GHD machine)
Reps 15-12-9 (increasing weight)
https://www.youtube.com/watch?v=iLTidPm-aQ8

went 33# (15), 38#(7)+33#(5), then 38#(9)

Lifting Session Calories Burned: 514

Cardio: Athlete Cell EWOD

ROW

3RDS:
3min AMCAL
2min Rest
2min AMCAL
1min Rest
1min AMCAL
3min Rest, btwn rounds

R1: 43, 30, 16
R2: 39, 28, 16
R3: 39, 27, 15

Cardio Session Calories Burned: 331
Total Calories Burned: 1198

Overall Energy throughout the Day:

Good energy today!

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