Thursday, August 6, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 8:45 PM – 5:15 AM (7 hrs)
Bodyweight: 146.6 lbs

Hydrostatic BF Results (last test done July 2, 2015):
Weight: Down to 147.0 from 150.8 (-3.8)
LBM: Down to 120.1 from 120.7 (-0.6)
BF%: Down to 18.3 from 20.0 (-1.7%)

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): 1797
Protein (g): 158
Carbs (g): 173
Fat (g): 51

Water Intake:  ~12 cups

Stress (1-10): 4

Training:

Egoscue: Y

Walking: Walked to North San Elijo Beach Parking lot and back (4.12 miles, 366 cals)

Lifting: Shoulders

A. Strict Press
Used 35# DB’s and went 5 sets of 8 — where I couldn’t make all 8, I did a rest/pause until I accomplished all 8.
8; 6+2; 5+3; 6+2; 6+2; 6+2
B. Choose: Push Press 5 x 3 OR Hang Mu Snatch – 15-12-10-8
Chose to do DB HMS; went 15 (20#); 12 (25#); 10 (30#); 8 (35#)
C. SUPERSET two movements x 3 sets: Arnold DB Press x 8-10 reps SUPERSET with Lateral Raises x 8-10 reps Rest 2 min
Used 25#’s for the Arnold Press (10-10-8); used 8#’s on Lateral Raises (10-10-10)
D. SUPERSET two movements x 3 sets: Alternating DB Front Raises x 12 reps per arm (24 reps total) SUPERSET with Face Pulls or Band pull aparts x 25 Reps Rest 2 min
Used 8#’s for first 2 sets, 10#’s for last set; did band pullaparts…

Lifting Session Calories Burned: 305

Cardio: Abs and DU/Burpees

E. For Time (8 min time cap): 50 Hanging Oblique Knee-ups 100 Abmat Sit-ups

then,

12 sets of 1 min on/2 min off:
40 DU’s
10 Burpees

40 DU’s; 40 + 7; 40 + 9; 40 + 6; 40 DU’s; 40 + 8; 40 + 8; 40 + 4; 40 + 6; 40 + 6; 35; 40 + 5 B

Double Unders were not my friend today…

Cardio Session Calories Burned: 320
Total Calories Burned: 991

Overall Energy throughout the Day:

Good energy today…surprised after 3 tough days. Ready for a rest day tomorrow…

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