Monday, September 7, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11:00 PM – 9 AM (10 hrs)
Bodyweight: 145.0 lbs

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

Caloric Intake (cals): 2430
Protein (g): 159
Carbs (g): 188
Fat (g): 101

Water Intake:  ~8 cups 😦

Stress (1-10): 2

Training:

Egoscue: Y

Walking: Walked approx ~4 miles (~375 cals)

Lifting: Shoulders and Abs

A. 6 sets of 6 reps DB Shoulder Press

used 30#’s

B. 3 sets of the following:
6-8 DB Front Raises
Rest 30 secs
6-8 DB Lateral Raises
Rest 30 secs
6-8 DB Posterior Raises
Rest 1 min

used 15#’s for Front Raises and Posterior Raises, 10#’s for Lateral

C. Posterior Cable CrossOvers (I don’t even know what the name of this exercise really is)

used lightest weight setting, 2.5# per side, did 3 sets of 15

D. Plate Shoulder Drill (1 rep is lateral raise -> bring to front -> front raise overhead -> return in reverse order)

used 2.5 plates, did 3 sets of 15 reps

E. 3 sets of the following:
30 secs of Russian Twists
30 secs rest
30 secs of Ab Wheel Rollers
30 secs rest
30 secs Leg Lifts
30 secs rest

38, 43, 48
9,9,8
20, 20, 20

Lifting Session Calories Burned: ~300

Cardio: 10 sets for time of the following:
10 Ring Rows
30 Double Unders
25m Walking Lunge

Cardio Session Calories Burned: ~250

Total Calories Burned: ~925

Overall Energy throughout the Day:

Good energy today.

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