Friday, August 28, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11:30 PM – 6:15 AM (6.75 hrs)
Bodyweight: 143.2 lbs

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

Caloric Intake (cals): 1880
Protein (g): 138
Carbs (g): 155
Fat (g): 49

Water Intake:  ~15 cups

Stress (1-10): 2

Training:

Egoscue: Y

Walking: Walked to North San Elijo Beach Parking Lot (4.29 miles, 406 cals)

Lifting: Chest and Tri’s

A. Bench Press

L1 – Work to heavy set of 5
L2 – Work to 3 RM
L3 and L4 – Work to 1 RM

Worked up to a 1RM…87 (10), 107 (6), 131 (3), 141 (1), 151 (1) <– PR!

B. Dips – Work to 3 RM, or find least scale needed for 3 perfect reps

went 10# (6), 20#(3), 30# (2), 40#(1), 53#(1) <– PR!

C. Inc DB Bench – Work to 6 RM

went 6 rep sets of 35, 40, 45, 50

D. Flat DB Flies – 4 sets of 12 reps
Increasing weight up to heaviest 12 reps possible

went 20’s, 25’s, 25’s, 30’s

E. Bench Dips (add weight as desired) or Diamond Push-ups
Choose number to hit UNBROKEN for EMOM x 6 min

hit 4 unbroken diamond pushups EMOM for 6 mins

Lifting Session Calories Burned: 437

Cardio: “Coe”

C. Hero Workout “Coe” – 10 Rounds For Time (20 min cap):

10 Thrusters
10 Ring Push-ups

L1 – 45/33, Hands-elevated Push-ups
L2 – 75/55, Regular Push-ups
L3 and L4 – 95/65

Completed it in 19:45 at L4.

Cardio Session Calories Burned: 241
Total Calories Burned: 1084

Overall Energy throughout the Day:

Energy was good today…steady…

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