Wednesday, August 19, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 9:45 PM – 5:15 AM (7.5 hrs)
Bodyweight: 145.0 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): 1744
Protein (g): 169
Carbs (g): 148
Fat (g): 50

Water Intake:  ~12 cups

Stress (1-10): 3


Egoscue: Y

Walking: Walked to North San Elijo Day Use Parking Lot in Cardiff and back (4.18 miles, 386 cals)

Lifting: Back and Bi’s

A. Deadlifts – 5 x 10

went 215# with straps and belt

B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

6-6-6-4 wide grip big chest pullups

​C. SUPERSET two movements x 3 sets each:
Chest-Supported DB Rows x 8-10 reps (heavy)
SUPERSET with “Barbell lat Raise” x 10-15 reps
Rest 2 min

35#’s for 10 reps both sets, then 33# bar for lat raises (this weight was tough…got 5-7 and then went singles) for both sets

D. 2 Rounds:
Reverse Flies (on same bench as chest-supported rows) x 15-20 reps
Rest 30 seconds
Assisted Pull-ups x 10-15 reps
Rest 30 seconds

used 12#’s for reverse flies (20 reps)

E. DB Hammer Curls – 5 reps every 30 second x 5 minutes
***Choose weight you could do for 15 reps if doing one set

went with the 15’s for first couple of sets, bumped up to 20’s for the rest

Lifting Session Calories Burned: 506

Cardio: Beach Walk (2.97 miles)

Cardio Session Calories Burned: 263
Total Calories Burned: 1,155

Overall Energy throughout the Day:

Energy was low today.


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