Monday, September 14, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 11:30 PM – 5:30 AM (6 hrs)
Bodyweight: 143.6 lbs

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

Caloric Intake (cals): 1580
Protein (g): 155
Carbs (g): 131
Fat (g): 56

Water Intake:  ~15 cups

Stress (1-10): 5

Training:

Egoscue: N

Walking: Walked to Cardiff North San Elijo Lot and back (4.16 miles, 234 cals) and walked to Physical Culture 101 (~2.8 mile, 211 cals)

Lifting: Upper Pull

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

15# for 3 sets of 5, then 10# for 2 sets of 5, then 1 set of BW for 7

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

40, 45, 50

C.    Superset 2 movements x 2 sets:
2-Arm DB Bent-over Rows x 10-15 reps – RPE 9
Band Pullovers/Pulldowns x 20-25 reps – RPE 8
Rest 2 min

used 30’s, 15 reps, 25 reps for Band Pullovers

D.    Superset 2 movements x 2 sets:
Ring Rows x 10-12 reps – RPE 8
Assisted Pull-ups x 12-15 reps – RPE 8

Completed 12 reps and 15 reps each time

E.    DB Hammer Curls – Reps 15-12-9-6 (increasing weight)

20-25-25-30 (25 and 30 were a little too heavy)

F. FST-7 with Cable Chest Flies (15/20# for 15 reps), Cable Anterior Shoulder Raises (no weight for 15 reps), and DB Posterior Shoulder Raises (10# for 12 reps)

Lifting Session Calories Burned: 428

Cardio: None

Cardio Session Calories Burned: None

Total Calories Burned: 873

Overall Energy throughout the Day:

Little tired, but overall good energy!

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