Wednesday, September 16, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:45 PM – 5:30 AM (6.75 hrs)
Bodyweight: 145.0 lbs

Supplements: Wobenzym Plus (2 am, 2 pm), Fish Oil (3.84g), Scivation XTend BCAA’s (14g)
Caffeine: Y

Caloric Intake (cals): 1614
Protein (g): 153
Carbs (g): 136
Fat (g): 51

Water Intake:  ~15 cups

Stress (1-10): 5

Training:

Egoscue: Y

Walking: Walked 4.18 miles, 267 cals)

Lifting: Upper Push

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

88# for all 3 sets

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

used 17# KB, made all 3 sets of 5

C. Single-Arm DB Bench Press – 3 x 20 (10 per arm, alternating 1-rep per arm) – RPE 9
***Same weight for 3 working sets

35-40-45

D. DB Flies – 3 x 12-15 (same weight) – RPE 8

25’s for 15 reps all 3 sets

E. Superset 2 movements x 3 sets:
Tricep Kickbacks (both arms same time) x 15-20 reps – RPE 7
Bench Dips x failure – RPE 10
(If you achieve 12+ reps, then add load to increase difficulty)
Rest 2 min

used 15’s for Kickbacks, 20 reps every set; 10 dips with feet elevated each set

Lifting Session Calories Burned: 298

Cardio: SDA Fitness Class

A. Bench Press – Reps 10-8-6-4 (increasing weight)

went 103# for 10; 108# for 8, then failed at 113# for 6 (made 4)…stopped here…

B. Strict HSPU Practice – EMOM x 7 min UNBROKEN
Once you successfully achieve 5 reps EMOM, INCREASE deficit or add difficulty by ½ inch the following week.
***Scale to Strict DB or KB Overhead Press if needed

Scaled to 20# DB Seated Press – did 5-7 reps EMOM

C. 8 Rounds For Time (15 min cap):

8 Ring Dips / Push-ups
8 Box Jumps / Step-ups
8 Push Press (moderate weight, unbroken if possible)

scaled this to pushups, then pushups on knees; used 55# for PP – my entire bodies pushing mechanism failed…completely done after all of this. finished 8 rounds in 8:36.

Cardio Session Calories Burned: 304

Total Calories Burned: 869

Overall Energy throughout the Day:

Good energy today!

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