Tuesday, September 15, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 5:00 AM – 5:30 AM (0.5 hrs), 2:30 PM – 4:00 PM (1.5 hours)
Bodyweight: 144.0 lbs

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

Caloric Intake (cals): 1656
Protein (g): 161
Carbs (g): 125
Fat (g): 59

Water Intake:  ~15 cups

Stress (1-10): 3

Training:

Egoscue: Y

Walking: Walked to Physical Culture 101 (~2.8 mile, ~150 cals)

Lifting: Legs and Abs

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

did 6 sets of 3 at 153# (pretty tough, but felt ok)

B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set

went 83 (10), 103 (8), 123 (6)

C. Complete 3 sets PER LEG of complex (increasing weight each set)

6 Lunges RIGHT leg only (holding DB)
6 RIGHT LEG ONLY RDL (holding DB)
REPEAT SEQUENCE FOR LEFT LEG.
Rest 2 min

used pairs of 35, 40, 45# DB’s (not sure if these were supposed to be single DB in goblet position, but I went 2 DB’s holding by my side)

D. Jumping Back Squats – 5 reps EMOM x 5 min @ 35% max back squat

used 75#

E. 3 Rounds:

12 Hanging Leg Raises (legs straight)
12 Abmat Sit-ups
12 Hanging Oblique knee-ups
12 Abmat Sit-ups
Rest 1 min

Completed

Lifting Session Calories Burned: 399

Cardio: None

Cardio Session Calories Burned: None

Total Calories Burned: 549

Overall Energy throughout the Day:

Little tired, but overall good energy considering I didn’t sleep much!

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