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Lower Body
15min Kettle Bell Swing / Squats
2-handed 26lb 1min
1-handed 15lb 1min
Rest 1min
Weighted
Squat
10lb each hand 3x 15 Reps
Plié Squat
10lb each hand 3x 15 Reps
for 16min
Ankle Weights 2.5lb ea Leg
Donkey Kicks
2x 34 Reps
Fire Hydrants
2x 34 Reps
Cybex Plate Leg Press (Free Weight Machine)
Feet High for Hamstring Workout
90lb 3x 8 Reps
Calf Raise
180lb 1x 30 Reps, 270lb 1x 30 Reps, 360lb 1x 30 Reps
Hip Raise on a Decline Bench
1x 10, 1x 8
Nautilus Adductor (Inner)
210lb 3x 8 Reps
Nautilus Abductor (Outer)
230lb 3x 8 Reps
!Didn't feel very strong today. Struggled with Kettle Bell Swing!
** Ate at Old Chicago
Diet Calendar Entry for 19 August 2013:
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1703 kcal
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Fat: 51.44g | Prot: 147.56g | Carb: 176.50g.
Breakfast: Chobani Nonfat Peach Greek Yogurt, Nature Made Balanced B-100 Complex, Caltrate 600+D Calcium Supplement, Schiff Glucosamine 2,000mg, Natrol Tonalin CLA 1200mg, Kind Healthy Grains Peanut Butter Whole Grain Clusters. Lunch: Tonalin CLA 1200, Caltrate, Oscar Mayer Turkey Bacon, Salt, Eden Foods Organic Black Beans (No Salt Added), Black Pepper, French's Classic Yellow Mustard, Iceberg Lettuce (Includes Crisphead Types), Jennie-O Turkey Breast Cutlets. Dinner: Spinach, Chicken and Avocado Salad, Canada Dry Ginger Ale. Snacks/Other: Fuze Slenderize - Blueberry Raspberry (Bottle), Planters Redskin Spanish Peanuts made with Pure Sea Salt, Quest Chocolate Brownie Bar, Grapes, just great stuff peanut butter, muscle pharm, quaker rice cake, Wrigley Doublemint Gum, Coca-Cola Diet Coke (Can), Wrigley Doublemint Gum. more...
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