Tuesday, August 25, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10 PM – 5 AM (7 hrs)
Bodyweight: 145.4 lbs

Supplements: Wobenzym Plus (2 am, 2 pm), Fish Oil (3.84g), Athletic Greens (2 scoops in the morning)
Caffeine: Y

Caloric Intake (cals): 1623
Protein (g): 171
Carbs (g): 129
Fat (g): 56

Water Intake:  ~12 cups

Stress (1-10): 4


Egoscue: Y

Walking: Walked to North San Elijo Beach Parking Lot and back (4.17 miles, 387 cals)

Lifting: Shoulders

A. Strict Press

BEG – Work to heavy set of 5
INT – Work to 3 RM
ADV – Work to 1 RM

63 (10), 73(8), 78(5), 83(1), 88 (1), 94(1) <- PR!

Conditioning and MD Split occurs after part A today

B. Hang Muscle Snatch – 6 RM
Push Press – 3 RM

went HMS for 6RM…53-63-73-83-88-93! (PR!)

C. Lateral Raises – 4 sets of 12 reps
Increasing weight up to heaviest 12 reps possible


D. One-Arm DB Press – 3 x 10 per arm, perform as:
Alternating 5 reps right arm, 5 reps left arm
***DB of non-working hand held at shoulder level while other arm works


E. “Annie” (7 min cap)
Reps 50-40-30-20-10:
Double-unders (or same reps of single unders)
Abmat Sit-ups

7:09 (PR from 7:15 in Feb 2014)

F. FST-7 Incline DB Bench Press

went 25# for 12-15 reps for 7 sets

Lifting Session Calories Burned: 437

Cardio: None

Cardio Session Calories Burned: N/A
Total Calories Burned: 824

Overall Energy throughout the Day:

Energy was good all day…I attribute it to the coffee consumption for the day.


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