Monday, August 31, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:15 PM – 5:45 AM (7.5 hrs)
Bodyweight: 142.6 lbs

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

Caloric Intake (cals): 1552
Protein (g): 150
Carbs (g): 135
Fat (g): 54

Water Intake:  ~15 cups

Stress (1-10): 5

Training:

Egoscue: Y

Walking: Walked to North San Elijo Beach Parking Lot (4.07 miles, 333 cals)

Lifting: Upper Push + FST Shoulders

A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set

Went with DB’s; 30# x 3 x 3

B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set

Used 8kg x 8 x 3

C. DB Inc Bench – 3 Progressive set to work up to max weight for 10 reps – RPE 10

35(10), 40(10), 45(8)

D. Flat Flies – 3 x 12-15 (same weight) – RPE 7.5

Used 20#’s…15 reps each set; go up next time

E. Alternate two movements x 3 sets each:

Lying Tricep Extensions x 10-12 reps – RPE 8
Lateral Raises x 12-15 reps – RPE 8

44# for LTE; 10# for LR’s

FST-7 shoulders

FR’s and PR’s 8#

Lifting Session Calories Burned: 404

Cardio:

C. AMRAP 3 min (rest 2) x 3 sets:

Run 200m
30 Double-unders
20 Overhead Plate Step-ups (alternate legs)
Max Kipping HSPU in remaining time

HSPU’s 2,4,4; used 10kg plate

Cardio Session Calories Burned: 165

Total Calories Burned: 902

Overall Energy throughout the Day:

Energy was good today!

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