Tuesday, September 1, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11:30 PM – 6:30 AM (7 hrs)
Bodyweight: 143.4 lbs

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

Caloric Intake (cals): 1666
Protein (g): 152
Carbs (g): 129
Fat (g): 59

Water Intake:  ~8 cups 😦

Stress (1-10): 5


Egoscue: N

Walking: None, overslept 😦

Lifting: Upper Pull

A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set

B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set

C. 3 Rounds:

Ring Rows x Max Reps with RPE 8 (elevate feet for difficulty)
Rest 30 sec
Barbell Lat Raise x 10-12 reps – RPE 8
Rest 30 sec
Assisted Pull-ups x Max Reps with RPE 8
Rest 2 min

D. Superset 2 movements x 3 sets each:

Barbell Curls x 6-8 reps – RPE 9
Alternate DB Hammer Curls x 10-12 reps per arm – RPE 9
Rest 2 min

Lifting Session Calories Burned: 374

Cardio: None

Cardio Session Calories Burned: None

Total Calories Burned: 374

Overall Energy throughout the Day:

Energy was ok today, but overslept, so didn’t walk and didn’t get FST stuff in.

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