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
Overall Energy throughout the Day:
Good energy today.
In Pursuit... 