Wednesday, September 2, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 12:30 AM – 6 AM (5.5 hrs)
Bodyweight: 141.8 lbs

Hydrostatic BF Results (Sept 2, Aug 6, July 2, 2015):
Weight: 140.2, 147.0, 150.8 (-6.8 since Aug 6)
LBM: 117.2, 120.1, 120.7 (-2.9 since Aug 6)
BF%: 16.4, 18.3, 20.0 (-1.9% since Aug 6)

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

Caloric Intake (cals): 1601
Protein (g): 156
Carbs (g): 136
Fat (g): 50

Water Intake:  ~8 cups 😦

Stress (1-10): 4

Training:

Egoscue: Y

Walking: Walked to Physical Culture 101 (1.46 miles, 139 cals) and back (1.41 miles, 133 cals)

Lifting: Legs/Hips/Lumbar/Abs

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

Went 133# 6×3

B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set

83, 93, 98

C. Single-Leg DB RDL – 3 x 10 per leg (same weight) – RPE 7

45, 55, 75

D. Jumping Back Squats – 5 reps EMOM x 5 min @ 30% max back squat
***Explode up as powerfully as possible on each rep

Used 63

E. 3 Rounds:

Farmers Walk 100m HEAVY (1/2 alley and back)
15 Hanging Oblique Knee-ups
20 Abmat Sit-ups
Used 53#’s/hand, 1st 2 sets unbroken. Completed, didn’t time.
F. Glute Bridges
135, 135, 185, 185, 185
G. FST-7 Posterior delts 10#

Lifting Session Calories Burned: 689

Cardio: None

Cardio Session Calories Burned: None

Total Calories Burned: 961

Overall Energy throughout the Day:

Energy was pretty solid. Need more sleep though.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s