Monday, August 17, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9 PM – 5 AM (8 hrs)
Bodyweight: 143.8 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): 1803
Protein (g): 163
Carbs (g): 168
Fat (g): 51

Water Intake:  ~12 cups

Stress (1-10): 3

Training:

Egoscue: Y

Walking: Walked to North San Elijo Day Use Parking Lot in Cardiff and back (4.00 miles, 377 cals)

Lifting: Shoulders/Abs + FST-7 for Chest

A. Strict DB Press – 5 x 12 reps

did 1 set of 8 at 35#, then used 30#’s for 5 sets of 12

B. Choose one of the following 2 options:

1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch – Reps 15-12-10-8

Chose to do DB HMS; went 15 (25#); 12 (30#); 10 (35#); 8 (40#)

C. SUPERSET two movements x 2 sets:
DB Front Raises (both arms same time) x 10-12 reps
SUPERSET with Wide-Grip Strict Press (light/moderate) x 10-12 reps
Rest 2 min

used 10#’s for FR’s, 53# for Press (did 12 reps of each)

D. Lateral Raises – Reps 20-15-12-10-8 (increasing weight)

5#-8#-8#-10#-10#

E. AMRAP 7 min:
5 Reverse Burpees
10 TTB or Hanging Oblique knee-ups
15 Abmat sit-ups

6 rounds in 7:45

F. FST-7 (EMOM 7 mins) Flat Bench DB Flies

went 20# for 12 reps

Lifting Session Calories Burned: 391

Cardio: None

Cardio Session Calories Burned: None
Total Calories Burned: 768

Overall Energy throughout the Day:

Energy was good most of the day.

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