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



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