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: Bacon, Egg Omelet or Scrambled Egg with Vegetables, Tomatoes, 2% Milk American Cheese Singles, Sugar Free French Vanilla, Coffee (Brewed From Grounds, Decaffeinated). Lunch: Creamy Peanut Butter, Red Delicious Apples, Celery. Dinner: Mushrooms, Red Tomatoes, Johnsonville Original Bratwurst, Cooked Broccoli (Fat Not Added in Cooking), Deluxe American Cheese. 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

serafano recorded a Journal Entry.
serafano commented on orchidannie's Journal Entry.
serafano recorded a Weigh In at 269.8 lb.
serafano recorded a Weigh In at 269.8 lb.

serafano's Buddies

orchidannie recorded a Journal Entry and a Weigh In at 288.0 lb.
saswank80 recorded a Weigh In at 213.0 lb.
Razzle_n_dazzle commented on their Journal Entry.

Other Member Diet Recent Activity

Djoudi1 supported their Weigh In.
johnderickson recorded a Weigh In at 201.9 lb.
nicholaix and Kellymmorgan are now buddies.
krazycat 99 and Kellymmorgan are now buddies.
shawnacrutchfield and Kellymmorgan are now buddies.
Raj supported hkjellybean123's Journal Entry.
DianneGardner recorded a Journal Entry.
jakefraser updated their Exercise Diary.