Marty70's Journal, 17 January 2013


Evening weights

Legs / Back / core

3 x 10 Lunges
3 x 10 Squats 5kg db
3 x 10 Romanian deadlifts
3 x 12 Single Arm row
3 x 12 lying bent over rows
3 x 20/12 alt knee touches / lying side extensions

10min cycle cooldown

Diet Calendar Entries for 17 January 2013:
1797 kcal Fat: 21.75g | Prot: 125.21g | Carb: 253.26g.   Breakfast: whey protein, Nutriday Nonfat Strawberry Yogurt, Tap Water, Instant Coffee (made from Powdered), Sugar. Lunch: Tuna in Water (Canned), Mayonnaise, banana, Brown Bread. Dinner: Grilled Chicken (Skin Not Eaten), buns, rice. Snacks/Other: water, banana, whey protein, Wine Gums, Pepsi Max (Can), apple. more...
3191 kcal Activities & Exercise: Bicycling (slow) - 11/mph - 10 minutes, Weight Training (moderate) - 45 minutes, Resting - 15 hours and 5 minutes, Sleeping - 8 hours. more...
on diet Marty70's own diet  

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Comments 
:-) good work.... Love the new avatar. 
17 Jan 13 by member: Sk1nnyfuture
Great job for the week!  
18 Jan 13 by member: Rosslandan

     
 

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