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Lower Body
15min Kettle Bell Swing
2-handed 26lb 1min
1-handed 10lb 1min
Rest 1min
Repeat for 15min
Weighted
Bench Squat
10lb each hand 2x 1 min
Plié Squat over bench
26lb 2x 1 min
Ankle Weights 2.5lb ea Leg
Donkey Kicks
2x 1 min each leg
Fire Hydrants
2x 1 min each leg
Cybex Plate Leg Press Free Weight Machine
Feet High (Hams)
90lb 3x 8
Calf Raise
270lb 1x 30, 410lb 2x 30
Nautilus Leg Extension
110lb 2x 8 Reps
**Ate at Sky Sox Game (Guessed on Dinner Entry)
Black Bean Burger on Wheat Bun with lettuce, tomato, onion and mustard.
Diet Calendar Entry for 23 August 2013:
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2515 kcal
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Fat: 84.62g | Prot: 155.96g | Carb: 328.43g.
Breakfast: Tonalin CLA 1200, schiff glucosamine, Caltrate, B complex 100, Fuze Slenderize - Strawberry Melon (Bottle), Food For Life Baking Company Ezekiel 4:9 Cinnamon Raisin Bread, Oscar Mayer Turkey Bacon, Food Club Large Egg, Black Pepper. Lunch: Ronzoni Healthy Harvest Whole Grain Thin Spaghetti, Bertolli Arrabbiata Spicy Tomato & Red Pepper Sauce, Jennie-O Ground Turkey Breast 99/1, Goya Tomato Sauce, Monterey Mushrooms Washed, Sliced White Mushrooms. Dinner: Natrol Tonalin CLA 1200mg, Black Bean Burger. Snacks/Other: Grapes, Planters Redskin Spanish Peanuts made with Pure Sea Salt, Fuze Slenderize - Blueberry Raspberry (Bottle), Quest Chocolate Brownie Bar, Fresh Roasted Thin-Shell Almonds Hint of Sea Salt, Wrigley Doublemint Gum, Sunkist Cara Cara the Power Orange, Caltrate 600+D Calcium Supplement, Natrol Tonalin CLA 1200mg, Quaker Rice Cakes - Lightly Salted, Just Great Stuff Organic Powdered Chocolate Peanut Butter, MusclePharm Combat Powder - Chocolate Milk. more...
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