Tuesday, September 8, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 12:45 AM – 7:45 AM (7 hrs)
Bodyweight: 145.6 lbs

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

Caloric Intake (cals): 1995
Protein (g): 159
Carbs (g): 179
Fat (g): 82

Water Intake:  ~12 cups

Stress (1-10): 2

Training:

Egoscue: N

Walking: Beach Walk

4.03 miles (~361 cals)

Lifting: Upper Pull

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

used 10#

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

30, 35, 40

C. Superset 2 movements x 2 sets each:

Band Pullovers/Pulldowns x 15-25 reps – RPE 8
Bent-over Barbell Rows x 15 reps – RPE 8
Rest 2 min

used 75# for the BB Row

D. One Round:
Rear Delt Raises (bent-over) 30-40 reps (light)
Hang Muscle Clean x 30-40 reps (light)

used 8#’s for Rear Delt Raises (40 reps), 45# HMC (40 reps)

E. Barbell Curls – 5 sets of 10, increasing each set to 10 RM (RPE 10 on last set)

45, 50, 50, 55, 55#

Lifting Session Calories Burned: ~300

Cardio: None

Cardio Session Calories Burned: None

Total Calories Burned: ~661

Overall Energy throughout the Day:

Good energy today.

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