|
Saturday night's workout: Back/Biceps
Wide grip cable pull downs: 3x10 (warmup weight)
Wide Grip pull ups: 5xFAIL (10,8,6,6,5)
SUPERSET
Bent over barbell rows: 5x5
T-Bar Rows: 5x5
Barbell Curls: (10's method) 1@95lbs,2@85lbs,3@75lbs,4@65lbs,5@55lbs,6@45lbs,7@35lbs,8@25lbs,9@15 lbs, 10@10lbs (no rest).
SUPERSET
Incline Dumbbell Curls: 5x15
Concentration curls: 5x15
SUPERSET
Wrist Curls: 5x15
Reverse wrist curls 5x15
20 minutes on the stationary bike @ constant heart rate of 127bpm.
Diet Calendar Entries for 03 November 2014:
|
2571 kcal
|
Fat: 55.78g | Prot: 220.70g | Carb: 300.91g.
Breakfast: Grenade hydra 6, Quaker Quick Oats. Lunch: Tyson Foods Boneless Skinless Chicken Breasts, Brown Rice (Fat Not Added in Cooking), hannaford broccoli uncooked. Dinner: Tyson Foods Boneless Skinless Chicken Breasts, Brown Rice (Fat Not Added in Cooking), Sargento Ultra Thin Sliced Colby-Jack Cheese, All Whites 100% Liquid Egg Whites, 100% Whole Wheat Bread, Egg. Snacks/Other: Quaker Quick Oats, Grenade hydra 6, Genesis Pure Sport Recovery. more...
|
|
3042 kcal
|
Activities & Exercise:
Bicycling (moderate) - 13/mph - 20 minutes, Weight Training (moderate) - 1 hour, Resting - 6 hours and 10 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
|
|