serafano's Journal, 25 May 2013

I love the burn after a good workout.

Upper Body - Arms (triceps, biceps, shoulders), Back, Chest
*Using heaviest weights that you can

Set 1 (3x)

Bicep Curls (10-12x)
Tricep kickbacks (10x)
Bent over arm rotations (10x) (small circular rotations)

Set 2 (3x)

Shoulder shrugs w/dumbbell (10x)
Extended arm bicep curls (10x)
Shoulder raises (10x) (arms extended)

Set 3 (3x)

Bent over lateral arm raises (10x)
Shoulder raises (above head) (10x)
Chest Flys (10x)

Set 4 (3x)

Tricep dips (10x)
Push ups (10x)
Bent over rows (10x)


Add Jumping Jacks, Squat jumps, ski jumps or anything else in between sets to increase heart rate


Diet Calendar Entries for 25 May 2013:
1641 kcal Fat: 73.73g | Prot: 61.40g | Carb: 83.23g.   Breakfast: Egg Omelet or Scrambled Egg with Vegetables, 2% Milk American Cheese Singles, Sugar Free French Vanilla, Coffee (Brewed From Grounds, Decaffeinated), Tomatoes, Bacon. Lunch: Creamy Peanut Butter, Red Delicious Apples, Celery. Dinner: Mushrooms, Red Tomatoes, Deluxe American Cheese, Johnsonville Original Bratwurst, Cooked Broccoli (Fat Not Added in Cooking). Snacks/Other: Cherry Vodka, Diet Cran-Lemonade. more...
3130 kcal Activities & Exercise: Exercise machine (moderate) - 15 minutes, Weight Training (moderate) - 30 minutes, Resting - 15 hours and 15 minutes, Sleeping - 8 hours. more...
on diet Calorie Count  

   Support   


     
 

Submit a Comment


You must  sign in to submit a comment
 

Other Related Links

Members

Calorie Count

Other Journals for Calorie Count



serafano's weight history


serafano's Recent Activity

serafano's Own Activity

No recent activity.

serafano's Buddies

NibblyDibblies recorded a Weigh In at 223.5 lb.
angel_nm80 joined challenge Melt the Winter weight in time for summer.
saswank80 recorded a Weigh In at 209.0 lb.
tntmom87 recorded a Weigh In at 241.0 lb.

Other Member Diet Recent Activity

Alnona supported fat brat's Weigh In.
woodworker001 recorded a Weigh In at 296.8 lb.
carchidinick recorded a Weigh In at 193.0 lb.
Ozzythekiwi recorded a Weigh In at 129.8 lb.
SuccessThisTime58 supported MsMarilynB's Journal Entry.
Jones Jennifer supported BLONDIE1957's Journal Entry.
leapetra recorded a Journal Entry.
AnthisTyrr recorded a Weigh In at 221.8 lb.