Wednesday, August 26, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10 PM – 5:30 AM (7.5 hrs)
Bodyweight: 142.6 lbs

Supplements: Wobenzym Plus (2 am, 2 pm), Fish Oil (3.84g)
Caffeine: Y

Caloric Intake (cals): 1549
Protein (g): 160
Carbs (g): 135
Fat (g): 51

Water Intake:  ~15 cups

Stress (1-10): 5

Training:

Egoscue: Y

Walking: Walked to North San Elijo Beach Parking Lot and back (4.19 miles, 370 cals)

Lifting: Back

A. Deadlifts (make sure to keep perfect form under heavy load)

L1 – Work to heavy five
L2 – Work to heavy four
L3 – Work to heavy triple
L4 – Work to heavy double

went 123 for 10, 167 for 10, 209 for 10, 253 for 5, 300 for 2! (PR)

B. Strict Pull-ups – Work to 1 RM, or find least scale needed for 3 perfect reps

went 10#, 20#, 35#, 53# <–PR!, 64# <–failed

C. Chest-supported Barbell Row – Work to 6 RM

went 95# for 6, and 105# for 6 x 2

D. Strict Pull-ups – Choose number to try to hit unbroken EMOM x 10 min
***If number is below 3, use a small band for assistance

went 3 every minute, felt pretty solid

E. Barbell Curls – Work up to 6 RM

33#, 53#, 64#

F. FST-7 Golblet Squats

went 53# for 12 reps EMOM 7 minutes

Lifting Session Calories Burned: 503

Cardio: Nicole

G. “Nicole” – AMRAP 20 min:

Run 400m
Max Pull-ups unbroken

***As soon as you break pull-ups, run again – Score is total pull-ups

Got 6 rounds and 90 pullups (15 pullups every round)

Cardio Session Calories Burned: 255

Total Calories Burned: 1,128

Overall Energy throughout the Day:

Energy was ok today…felt a little tired but overall ok.

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