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Upper Body Work Out
15min Kettle Bell Swing
2-handed 26lb 1min
1-handed 9lb 1min
Rest 1min
Repeat for 15min
Hip Raise on decline bench
1- 15reps
1- 12reps
1- 9reps (shirt came untucked)
Fixed Pull Down (Nautilus)
3 sets 8 reps 85lbs
Cables
Tricep Pull Downs & Push Downs
3 set 8 reps 35lbs
Bicep Curls
3 set 8 reps 30lbs
Cross Fly, Rotator Cuff Inside & Outside
3 set 8 reps 10lbs Alternating
Front Bar Raise on Stability Ball
3 sets 8 reps 9lb bar
Over Head Press
3 sets 12 reps 24lb bar
Upright Row
3 sets 12 reps 24lb bar
Lying Dumbbell Lat Pull Over
3 set 8 reps 35lbs
Free Weight Standing Bent Over Row
2 set 8 reps 25lbs
Diet Calendar Entry for 14 August 2013:
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1705 kcal
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Fat: 60.55g | Prot: 130.49g | Carb: 174.89g.
Breakfast: Tonalin CLA 1200, schiff glucosamine, Caltrate, B complex 100, KIND peanut butter cereal, chobani peach yogurt. Lunch: Tonalin CLA 1200, Caltrate, Joy's Salmon Cakes, Bullritos Sauteed Onions & Peppers, Johnsonville Andouille Smoked Sausage. Dinner: Tonalin CLA 1200, Salmon, Del Monte Cut Green Beans, Bush's Best Reduced Sodium Black Beans. Snacks/Other: Slenderize - Blueberry Raspberry (Bottle), Quest Chocolate Brownie Bar, Coca-Cola Diet Coke (Can), Grapes, Planters Redskin Spanish Peanuts made with Pure Sea Salt, just great stuff peanut butter, muscle pharm, quaker rice cake, Wrigley Doublemint Gum. more...
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