trinilankan's Journal, 29 April 2013

Gym workout 29-04-2012

1. Stretching and warming up followed by 10min slow jog (treadmill) at 3.5(speed) and 2% incline. (Burned 50 Calories).
2. Weight Training
-Chest press: 20 and 14kg wt. 8,7,4,4 rep.
-Seated row: 14* and 21kg wt. 10* and 10x5 rep.
-Tricep ext: 14kg 10x5 rep.
-Bicep Curl: 9*, 7.5kg wt. 6*,6x4 rep.
3. Cardio (Treadmill).
30 mins Jog 2% incline. 2.5 (speed rest) and 4.5 (fast pace) (Burned 100 Calories)
4. Jumping jacks 10*4.
5. Warm down stretches.


Diet Calendar Entries for 29 April 2013:
997 kcal Fat: 19.34g | Prot: 41.67g | Carb: 174.21g.   Breakfast: Toasted Whole Wheat Bread. Lunch: Chicken Curry, Kawan Food Dhall Curry, Basmati Rice. Dinner: Tomato Sauce with Tomato Tidbits (Canned), Toasted Whole Wheat Bread. Snacks/Other: Fresh & Easy Pineapple Chunks, Bananas, Miso Soup. more...
2633 kcal Activities & Exercise: Weight Training (moderate) - 35 minutes, Running (jogging) - 5/mph - 15 minutes, Resting - 15 hours and 10 minutes, Sleeping - 8 hours. more...

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