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Chest and Back
DB flyes flat 4.2.4
40x10 w-up
50x8 w-up
60x8 working set
s/s
Incline DB Press 4.2.4 30 deg.
60x8 w-up
70x8 working set
Low Cable Flyes 4.2.4
40x5 working set
DB pullovers 4.2.4
45x10 w-up
60x6 working set
S/S
Reverse Grip Chin 4.2.4
-130x8 w-up
-120x6 working set compound with Lat shrug 4
BB Row Reverse Grip 4.2.4
135x10 w-up
225x8 working set
Deadlifts 4.2.4 conv.
225x10 w-up
315x8 working set, used straps
Treadmill random hills 15 min.
age 57
weight start 238 end 236
in and out 1 hour. Tired out at the end. I'll schedule a week off in next cycle.
Diet Calendar Entries for 21 June 2016:
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1896 kcal
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Fat: 117.13g | Prot: 150.71g | Carb: 51.59g.
Breakfast: Hillshire Farm Oven Roasted Turkey Breast, Water, Eggland's Best Hard-Cooked Peeled Medium Eggs. Lunch: Roasted Broiled or Baked Chicken Breast, Water, Spectrum Organic Ground Flaxseed, Bragg Organic Apple Cider Vinegar, Avocado Vegetable Oil, Cauliflower, Cooked Broccoli (from Fresh). Dinner: Great Value Pepper Jack Cheese Slice, Pickled Okra, Lettuce Salad with Assorted Vegetables, Steak, Water, Kraft Catalina Salad Dressing. Snacks/Other: Water, Almonds, Celery, Radish, Domex Superfresh Growers Dark Sweet Cherries, Hillshire Farm Oven Roasted Turkey Breast, Avocados. more...
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4232 kcal
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Activities & Exercise:
Life Fitness Tradmill Random - 15 minutes, Weight Training (Bodybuilding) - 30 minutes, Housework - 1 hour, Driving - 30 minutes, Watching TV/Computer - 7 hours, Sleeping - 9 hours, Resting - 4 hours and 34 minutes, Showering - 10 minutes, Walking (slow) - 2/mph - 1 hour, 22Kill - 1 minute. more...
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