Sleep, Vitals and Nutrition:
Previous Night Sleep: 11 PM – 6 AM (7 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): 1745
Protein (g): 156
Carbs (g): 168
Fat (g): 49
Water Intake: ~15 cups
Stress (1-10): 3
Training:
Egoscue: Y
Walking: Walked to North San Elijo Beach Parking lot and back (4.27 miles, 385 cals), then to Whole Foods and home with groceries (1.2 miles, 132 cals)
Lifting: Legs
A. Front Squats – 7 x 10 @ 113#
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
Back rack with barbell; 15 @ 33#, 12 @ 63#, 9 @ 83#
C. Alternating Lunges (load different than Split Squats)
5 sets of 12 reps (6 reps per leg, alternating legs) – Moderate weight, short rest b/w sets
used 35# KB’s in each hand
D. DB Thrusters – 3 x 8-12 reps (increase weight each set)
12 @ 30#, 11 @ 35#, 10 @ 35#
E. One Round:
200m Farmers Walk
40 single-leg deficit calf raises per leg (alternate sets of 10)
used 53#’s each hand for FW, stopped probably 6 or 7 times total.
Lifting Session Calories Burned: 694
Cardio: None
Overall Energy throughout the Day:
Pretty exhausted after leg workout…saving cardio for tomorrow.
In Pursuit... 