Saturday, September 12, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11 PM – 7 AM (8 hrs)
Bodyweight: 140.6 lbs

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

Caloric Intake (cals): 1760
Protein (g): 128
Carbs (g): 93
Fat (g): 56

Water Intake:  ~15 cups

Stress (1-10): 2

Training:

Egoscue: N

Walking: Walked to gym and back (1.42m there, 92 cals, 1.42 back, 113 cals)

Lifting: Upper Push

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

used 83#

B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set

used 15#

C. Superset 2 movements x 2 sets:

Flat DB Flies x 8-10 reps – RPE 9
Barbell Bench x 8+ reps – RPE 9
Rest 2 min

went 25’s on Flies (10 reps each set), 65# on BP (11-12 reps)

Lifting Session Calories Burned: 150

Cardio: SDA Conditioning Day

A. Accumulate and/or partition reps in any desired manner (20 min cap):

75 Power Snatches (light – RX would be 75/55#)
Run 1 mile (1600m) OR Row 2000m OR Assault 3.0 miles
75 Pull-ups or Ring Rows

Broke it up into 25 Pullups, 400m Run, 25 Pullups, 400m Run, 25 Pullups, 25 Snatches, 400m Run, 25 Snatches, 400m Run, 25 Snatches; Completed in 19:20, used 55# for Snatches

B. AMRAP 10 min:

100m (1/2 alley and back) Front-Rack KB Carry (2 KB held at shoulder level)

5 Rounds of:
20 Double-unders / 20 single-unders
10 Sit-ups (add weight as desired)

Then another 100m (1/2 alley and back) Front-Rack KB Carry (2 KB held at shoulder level)

Max rounds of 20 Double-unders and 10 Sit-ups in remaining time

Used 35’s for KB Carry, completed 3 rounds + 5 situps in second set of DU’s/Situps

Cardio Session Calories Burned: 583

Total Calories Burned: 938

Overall Energy throughout the Day:

Good energy today!

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