Tuesday, August 11, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:15 PM – 5:15 AM (8 hrs)
Bodyweight: 146.8 lbs

Supplements: 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): 1798
Protein (g): 160
Carbs (g): 185
Fat (g): 54

Water Intake:  ~20 cups

Stress (1-10): 3


Egoscue: Y

Walking: Walked to Cardiff Kook and back (5.5 miles, 489 cals)

Lifting: Back and Bi’s

A. Deadlifts – 5 x 10 @ 203#

B. Strict Pull-ups – 4 x 5-8

6-6-5-6; Wide grip big chest pullups

C. SUPERSET two movements x 3 sets:
8-12 reps Incline Bench Chest-Supported DB Rows (heavy)
SUPERSET – Assisted Pull-ups x 10-15 reps
Rest 2 min

35-35-40 (12); 3 sets of pu’s, 15 reps with big green band

D.2 Rounds:
Pullovers (Bands or DB) x 15-25 reps
Rest 30 sec
Ring Rows x 10-15 reps
Rest 30 sec

25 pullovers with the bands, 15 ring rows with knees bent

E. DB Preacher Curls (triceps resting on hump of GHD machine)
Reps 15-12-9 (increasing weight)

15(15); 20(4)+15(12); 20(9) cheated a bit with the 20’s…then finished with a drop set at 10#, got 15 reps

F. FST-7 Assisted Pistols (did this later on in the afternoon)

used a green band hanging from PU bar to assist, did right leg for 15 reps, then left leg for 15 reps

Lifting Session Calories Burned: 607

Cardio: None

Cardio Session Calories Burned: None
Total Calories Burned: 1,096

Overall Energy throughout the Day:

Good energy throughout the day!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s