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Abs/Cardio
Treadmill incline (2.02 miles 38.04 min)
Constant speed 3.5
Every 3min increase incline by 1% up to 10%
Weighted (2.5lb each leg)
Hip Raise on a Decline Bench
2x 10, 1x 8
Scissor Kicks (hold on bar over head)
2x 50
Russian Twists on Bosu w/ 12lb Medicine Ball
2x 15
Modified V Sit Up w/ 12lb Medicine Ball
2x 20
Straight Leg Lifts (hold on bar over head)
2x 40
Plank (Side-Side)
2x 1min
Seated Bench Crunch / Weighted Knee Tucks
15lb 3x 15
Cable Wood Chop (each side)
Horizontal
42.5lb 3x 8
Vertical
42.5lb 3x 8
Nautilus Back Extension
170lb 3x 8
Diet Calendar Entry for 17 September 2013:
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1382 kcal
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Fat: 37.34g | Prot: 102.78g | Carb: 166.66g.
Breakfast: Fuze Slenderize - Cranberry Raspberry (Bottle), Garlic Powder , Food For Life Baking Company Ezekiel 4:9 Cinnamon Raisin Bread, Oscar Mayer Turkey Bacon, Food Club Large Egg, Black Pepper , Nature Made Balanced B-100 Complex, Natrol Tonalin CLA 1200mg, Schiff Glucosamine 2,000mg, Caltrate 600+D Calcium Supplement. Lunch: Baked or Broiled Salmon, Unsalted Chicken Stock, White Mushrooms, Minute Brown Rice, Natrol Tonalin CLA 1200mg, Caltrate 600+D Calcium Supplement. Dinner: Hillshire Farm Turkey Polska Kielbasa (2 oz), Butterhead Lettuce (Includes Boston and Bibb Types), Gulden's Spicy Brown Mustard, P28 Flats. Snacks/Other: Fuze Slenderize - Pomegranate Acai Berry (Bottle), Natrol Tonalin CLA 1200mg, Just Great Stuff Organic Powdered Chocolate Peanut Butter, MusclePharm Combat Powder - Chocolate Milk, Grapes, Quaker Rice Cakes - Lightly Salted, Wrigley Doublemint Gum, Sunkist Cara Cara the Power Orange. more...
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