|
Last Night's workout: Chest/Back/Abs
10 minutes on the treadmill level 10 incline @ 3.8 mph for cardio warm up.
CHEST:
Flat Barbell bench press: 1x30, 5x15
Incline Barbell bench press: 1x30, 5x15
Dumbbell Flyes: 5x15
Dumbbell Pullovers: 5x15
BACK:
Pull-ups 4xFailure
Barbell bent over rows: 1x30, 5x15
Dumbbell bent over rows: 5x15
T-bar Rows (unsupported): 5x15
ABS:
Abs roller: 2x25
20 minutes on the stationary bike @ constant heart rate of 127 bpm.
Diet Calendar Entries for 01 October 2014:
|
2112 kcal
|
Fat: 49.65g | Prot: 243.27g | Carb: 251.08g.
Breakfast: Kashi Heart to Heart Cereal - Honey Toasted Oat (Container), Zone Perfect Fruitified Nutrition Bar - Strawberry Yogurt. Lunch: Hillshire Farm Polska Kielbasa (2 oz), Cheeseburger, hannaford broccoli uncooked, Shadybrook Farms Boneless Turkey Breast Chops. Dinner: Shadybrook Farms Boneless Turkey Breast Chops, Goya Dry Black Beans, Shadybrook Farms Boneless Turkey Breast Chops, Goya Dry Black Beans. Snacks/Other: Florida's Natural 100% Pure Florida Orange Juice, MET-Rx Ultramyosyn Whey Isolate, Dymatize Nutrition Elite Fusion 7, Bob's Red Mill Chia Seed. more...
|
|
2703 kcal
|
Activities & Exercise:
Speed rope - 30 minutes, Resting - 7 hours, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
|
|