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October 20, 2013 Exercise
Cardio - XTrainer, 30 min, started at level 1, worked my way up to level 11
Abductors Machine: 3 sets, 30 reps each, 50 lbs.
Thighsolator, right leg: 3 sets, 30 reps each, 30 lbs.
Standing back lunge, right leg forward: 3 sets, 15 reps each, 110 lbs. counter weight
Assisted Chin Ups: 3 sets, 20 reps each, 140 lbs support
Assisted Dips: 3 sets, 30 reps each, 140 lbs support
Stretching: Calf/hamstrings, both R and L, hold for 200 count each.
Diet Calendar Entry for 21 October 2013:
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1163 kcal
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Fat: 43.60g | Prot: 67.85g | Carb: 139.68g.
Breakfast: Cottage Cheese, Medjool Dates. Lunch: Cucumber (with Peel), Publix Red Bell Pepper, Chicken Breast (Skin Not Eaten). Snacks/Other: Kar's Roasted Salted Peanuts, Half and Half Cream, Honey, Coffee, Tortilla Corn Chips, Roasted Broiled or Baked Chicken Breast, Daisy 4% Small Curd Cottage Cheese. more...
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