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3 rounds - tempo 4-2-2
- pullups
- pushups
3 rounds - tempo 4-2-2
- dips
- supinated pullups
Bridge 2x45 seconds
Tricep Rope - 3x10
Hanging Leg Lifts 3x12
Plank 2x30sec
Med ball twist 3x15 each side
Reverse ab crunch 3x10
Diet Calendar Entries for 07 July 2010:
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1109 kcal
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Fat: 33.82g | Prot: 105.35g | Carb: 107.20g.
Breakfast: Coffee, Whole Ground Flaxseed Meal, 100% Whole Grain Oatmeal, 100% Liquid Egg Whites. Lunch: asparagus, cod fillet, sweet potato. Dinner: Original Frozen Yogurt (Small), spinach, Extra Lean Ground Turkey Breast, Low Fat Wraps Italian Herb, California Avocados. Snacks/Other: Light String Cheese, Roasted & Unsalted Peanuts, Natural Turkey Jerky. more...
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1843 kcal
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Activities & Exercise:
Weight Training (moderate) - 15 minutes, Circuit Training - 15 minutes, Driving - 30 minutes, Walking (moderate) - 3/mph - 25 minutes, Walking (slow) - 2/mph - 40 minutes, Sleeping - 7 hours and 30 minutes, Resting - 8 hours and 5 minutes, Calisthenics (heavy, e.g. pushups) - 20 minutes, Desk Work - 6 hours. more...
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