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  

   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 Weigh In at 271.0 lb.
serafano recorded a Weigh In at 271.0 lb.

serafano's Buddies

saswank80 recorded a Weigh In at 240.6 lb.
hollipop recorded a Journal Entry and a Weigh In at 207.6 lb.
paulanater joined group Losing the LBS while TTC.
Razzle_n_dazzle commented on northernmusician's Journal Entry.

Other Member Diet Recent Activity

8hunter6 commented on ellenaustin's Weigh In.
lightfield recorded a Weigh In at 194.8 lb.
knuckles the mgtow monk commented on Skparker's Journal Entry.
Myrnauno recorded a Journal Entry and a Weigh In at 152.2 lb.
RamboBrite commented on their Weigh In.
ellenaustin recorded a Weigh In at 309.0 lb.
DrMagz recorded a Journal Entry.
cintiavieira2 commented on Alan Nascimento's Journal Entry.