Marty70's Journal, 12 February 2013


Evening weights

Shoulders / Tricepts / core

3 x 12/10/8 Shoulder press (10/15/20kg)
3 x 12/10/8 tricept kickbacks 10/15/20kg
3 x 12/10/8 front raises 10/15/20kg
3 x 12/10/8 overhead tricept extentions 10/15/20kg
3 x 12/10/8 Lateral raises 10/15/20
3 x 12/10/8 french presses 10/15/20
3 x 50 Broomstick twists
3 x abs : alt knee touches (20)+ cruch (20)+ side leg raises(15)

Cooldown: Cycle 12min

Diet Calendar Entries for 12 February 2013:
1507 kcal Fat: 22.92g | Prot: 118.17g | Carb: 188.76g.   Breakfast: whey protein, Nutriday Nonfat Strawberry Yogurt, Tap Water, Instant Coffee (made from Powdered), Sugar. Lunch: Tuna in Water (Canned), Mayonnaise, pyotts cracker b. Dinner: buns, Grilled Chicken (Skin Not Eaten). Snacks/Other: whey protein, Wine Gums, Pepsi Max (Can), apple, Green Tea, banana, Tap Water. more...
3147 kcal Activities & Exercise: Bicycling (moderate) - 13/mph - 10 minutes, Weight Training (moderate) - 40 minutes, Resting - 15 hours and 10 minutes, Sleeping - 8 hours. more...
on diet Marty70's own diet  

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