Friday, August 14, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:45 PM – 6 AM (7.25 hrs)
Bodyweight: 145.8 lbs

Supplements: Wobenzym Plus (2 am, 2 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), Fish Oil (3.84g), Athletic Greens (2 scoops in the morning)
Caffeine: Y

Caloric Intake (cals): 1778
Protein (g): 158
Carbs (g): 172
Fat (g): 52

Water Intake:  ~15 cups

Stress (1-10): 3


Egoscue: Y

Walking: Walked to Swami’s and back (4.11 km, 229 cals), then walked to Whole Foods (~1 mile there and back, ~75 cals)

Lifting: Legs

A. Front Squats – 7 x 9 @ 103#

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

15 @ BW; 12 @ 15# OH; 9 @ 33# OH

C. RDL – Reps 15-12-12-12
***15 reps is warm-up, and then 3 working sets of 12 with same weight


D. Jump Squats (bar on back) – EMOM x 7 min – 5 reps @ 25-30% max back squat
***Explode up as powerfully as possible on each rep

Used 53#

E. 200m Farmers Walk
And then, complete 4 rounds of:
10 single leg calf raises right foot with deficit
10 single leg calf raises left foot with deficit
***Add weight to calf raises if desired by holding KB or DB in hand of working leg

used 35/hand on FW; BW on calf raises

Lifting Session Calories Burned: 423

Cardio: None

Cardio Session Calories Burned: None
Total Calories Burned: 727

Overall Energy throughout the Day:

Hit a wall today…everything felt heavy. Very tired…


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