Tuesday, August 4, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:15 PM – 5:15 AM (8 hrs)
Bodyweight: 145.6 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): 1746
Protein (g): 157
Carbs (g): 169
Fat (g): 49

Water Intake:  ~12 cups

Stress (1-10): 3

Training:

Egoscue: Y

Walking: Walked to North San Elijo Beach Parking lot and back (4.27 miles, 385 cals – new watch…interesting that it says that many cals)

Lifting: Chest and Tri’s

A. Bench – 5 x 8 @ 113#

B. Dips – 4 x 5-8 (add weight or scale as needed to hit rep range)

used 10# DB, went 8-7-3-3

C. Inc DB Bench Press – Reps 25-20-15-10 (increasing weight)

25 @ 25#, 20 @ 30#, 15 @ 35#, 10 (8+2) @ 40#

D. Flat FB Flies – 1 x 12-15 (moderate), then 3 x 6-10 (heavy)

used 20’s for the 1st set of 15, 25’s for the last 3 sets, 10 reps each

E. Barbell Skull Crushers – 1 x 15-20 (moderate), then 2 x 6-10 (heavy)

33# for 20, then 43# for 8 and then 10

Lifting Session Calories Burned: 399

Cardio: Airdyne Fun

5 sets of:
Reverse Tabata (4 mins of 10 on, 20 off)
Rest 1-2 mins
Cardio Session Calories Burned: ~200
Total Calories Burned: 984

Overall Energy throughout the Day:

Pretty solid energy most of today!

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