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Lower Body
Kettle Bell Swing
3 rounds in 11min
2-handed 26lb 1min
1-handed 15lb 1min
Rest 1min
Repeat for 11min
Weighted Bench Squat
10lb each hand 2x 1 min
Plié Squat over bench
26lb Kettle Bell 2x 1 min
Ankle Weights 2.5lb ea Leg
Donkey Kicks
2x 1 min each leg (w/ 10lb Dumbbell)
1x 1 min each leg
Fire Hydrants
3x 1 min each leg
Plate Leg Press
Feet High (Hams)
90lb 3x 8
Hip Raise on a Decline Bench
1x 10, 1x 8
Nautilus
Leg Extension
110lb 3x 8
Adductor (Inner Thigh)
210lb 3x 8
Abductor (Outer Thigh)
230lb 3x 8)
Plate Leg Curl 40lb
2x 8
** Flank Steak doesn't include the dry rub ingredients which are:
Salt, Pepper, Garlic Powder, Thyme, Cayenne Pepper, Oregano
Diet Calendar Entry for 06 September 2013:
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1637 kcal
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Fat: 58.08g | Prot: 113.40g | Carb: 179.34g.
Breakfast: Garlic Powder, Nature Made Balanced B-100 Complex, Natrol Tonalin CLA 1200mg, Schiff Glucosamine 2,000mg, Caltrate 600+D Calcium Supplement, Food For Life Baking Company Ezekiel 4:9 Cinnamon Raisin Bread, Oscar Mayer Turkey Bacon, Food Club Large Egg, Black Pepper. Dinner: Old Chicago Spinach, Chicken and Avocado Salad. Snacks/Other: Natrol Tonalin CLA 1200mg, Fuze Slenderize - Strawberry Melon (Bottle), Flank Steak (BodyBuilding.com), Caltrate Calcium, Planters Redskin Spanish Peanuts made with Pure Sea Salt, Natrol Tonalin CLA 1200mg, Quest Coconut Cashew Bar, Sunkist Cara Cara the Power Orange, Fuze Slenderize - Blueberry Raspberry (Bottle), Fuze Slenderize - Blueberry Raspberry (Bottle), Quaker Rice Cakes - Lightly Salted, MusclePharm Combat Powder - Chocolate Milk, Just Great Stuff Organic Powdered Chocolate Peanut Butter, Grapes, Sunkist Cara Cara the Power Orange, Wrigley Doublemint Gum. more...
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