|
Wednesday night's workout: Legs
Wednesday night's workout was the most exhausting workout that I have done to date. It was fantastic.
Quads:
Leg Extensions: 4x10-15
Leg Press: 4x10-15
Hack Squat: 4x10-15
Barbell Squat: 7x10-15
Hamstrings:
Lying Leg Curls: 4x10-15
Stiff-legged Barbell Deadlift: 4x10-15
Seated LEg Curl: 7x10-15
Cardio:
Elliptical; 15 minute intervals: 3 min. Easy, 1 min. Hard.
Fitbit ChargeHR numbers for the workout:
Duration: 1:56
Calories Burned: 827
For The Day: 3129 cals
Last Night's Workout: Shoulders/Abs
Dumbbell Military Press: 4x8-10
Seated Side Lateral Raise: 3x8-10
Cable Front Raise: 3x8-10
Machine Rear Flyes: 3x8-10
Cable Face-pulls: 3x8-10
Barbell Shoulder Press: 7x8-10
Barbell Abs Rollout: 3x20
Decline Cross Body Sit-ups: 7x20 (10 per side)
Cardio:
Elliptical; 15 minute intervals: 3 min. Easy, 1 min. Hard.
Fitbit ChargeHR numbers for the workout:
Duration: 1:42
Calories Burned: 643
For the day: 2778 cals
Diet Calendar Entries for 02 January 2015:
|
2303 kcal
|
Fat: 43.95g | Prot: 243.68g | Carb: 226.63g.
Breakfast: Pistachio Nuts, GAT Supertein, Quaker Quick Oats. Lunch: Trader Joe's Bacon Wrapped Scallops, hannaford broccoli uncooked, Venison/Deer Steak. Dinner: Market Basket Low Fat Cottage Cheese, Blueberries, Quaker Quick Oats, Young Green Onions, StarKist Foods Chunk Light Tuna in Water (Pouch), All Whites 100% Liquid Egg Whites. Snacks/Other: Quaker Quick Oats, GAT Supertein, Genesis Pure Sport Recovery, Pistachio Nuts, Vita Coco 100% Pure Coconut Water (11.1 oz), Florida's Natural 100% Pure Florida Orange Juice. more...
|
|
2988 kcal
|
Activities & Exercise:
High Intensity Interval Training (HIIT) - 15 minutes, Weight Training (moderate) - 1 hour, Resting - 6 hours and 15 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
|
|