Monday, September 21, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:30 PM – 5:30 AM (7 hrs)
Bodyweight: 144.4 lbs

Supplements: Wobenzym Plus (2 am, 2 pm), Fish Oil (3.84g), Scivation Xtend (21g)
Caffeine: Y

Caloric Intake (cals): 1594
Protein (g): 143
Carbs (g): 160
Fat (g): 44

Water Intake:  ~20 cups

Stress (1-10): 2

Training:

Egoscue: Y

Walking: Biked 8.14 miles, 251 cals

Lifting: Upper Day 3

SMSP 3x 12-15
65# x 15, 15, 11

DBRLR 1x 20, 1x 14, 1x 8, 1x 4
8, 10, 12, 15’s (all pretty doable sets, go up next time)

LR 1x 21, 1x 15, 1x 10, 1x 3
8, 10, 12, 15’s

DBC 10x 10
20’s

SC’s 10x 10
50#

PL 2x 1 minute
complete

PU 3x 10, DPU 1 x failure
12 DPU’s

Lifting Session Calories Burned: 378

Cardio: Rowed 6 x 40 seconds intervals with 1 minute rests. 3 minute warm up and 3 minute cool down.

Cardio Session Calories Burned: 176

Total Calories Burned: 805

Overall Energy throughout the Day:

Energy was a little low today.

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