Friday, September 18, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 1 AM – 7 AM (6 hrs)
Bodyweight: 142.2 lbs

Supplements: Wobenzym Plus (2 am, 2 pm), Fish Oil (3.84g), Xtend BCAA’s (14g pre and intra-workout)
Caffeine: Y

Caloric Intake (cals): 1687
Protein (g): 104
Carbs (g): 180
Fat (g): 42

Water Intake:  ~10 cups

Stress (1-10): 4

Training:

Egoscue: Y

Walking: Walked 1.41 miles, 109 cals

Lifting: Day 1 Upper

*ESR 1×12
Used 5# DB
*ISR 1×12
Used 10# on cable machine
*SR 1×12
Pull-up bar scapular retractions
DB SP 4x 6
30#,35#,35#,35#
LR 1x 27, 1x 15, 1x 10, 1x 7
8#x27(tough),15#x15;12#x10;15#x7
Seated CRF 4x 6
Used cable machine set at 10#
BB BC 10x 10
45#x10x4;40#x10x6
T PD 10x 10
Used rope; 20#,23#,27#x8
Plank 2 x 1 minute
Complete
Regular PU 3x 10, diamond PU 1 x failure
12 diamonds

Lifting Session Calories Burned: 489

Cardio: Run/Walk; 6 x 40 seconds intervals with 1 minute rests

Cardio Session Calories Burned: 158

Total Calories Burned: 756

Overall Energy throughout the Day:

Good energy today!

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