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Last night's workout: Chest/Triceps & quick Abs
10 minute cardio warmup on treadmill @ 3.6 mph & 10 incline.
Flat Barbell Bench press: 3 warm ups, 5x5 @195
Incline Barbell Bench Press: 1 warm up, 5x5 @175
Dumbbell Flys: 5x15
Dips: 5xFAIL (20,15,10,8,6)
SUPERSET
Skull Crushers: 5x15 @55
one handed dumbbell overhead extensions: 5x15 @10
Cable Tricep extensions w/rope: 3x12
Decline Sit-ups: 4x25
Diet Calendar Entries for 21 November 2014:
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2734 kcal
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Fat: 90.05g | Prot: 234.15g | Carb: 397.67g.
Breakfast: Zone Perfect Classic Nutrition Bar - Chocolate Peanut Butter. Lunch: Johnsonville Sausage Patty, Bruegger's Egg Patty, Country Kitchen 12 Grain Bread, Aidells Chicken & Apple Smoked Chicken Sausage, Kraft Natural Shredded 2% Milk Reduced Fat Mozzarella Cheese, Sargento Light Ricotta Cheese, Barilla Large Manicotti Shells. Dinner: Hood Low Fat Small Curd Cottage Cheese, All Whites 100% Liquid Egg Whites, 100% Whole Wheat Bread, Egg. Snacks/Other: Genesis Pure Sport Recovery, Milk (1% Lowfat with Added Vitamin A), Quaker Quick Oats, SES nutrition prime protein (SES Nutrition). more...
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2795 kcal
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Activities & Exercise:
Running - 6/mph - 25 minutes, Resting - 7 hours and 5 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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