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Wednesday 7/20/11
Tabata ( eliptical)
5 min warm up
9mins (tabata) 20 secs max intensity , 10 sEc rest for 9 mins
Back
Lat pull downs,
3/120 12 reps 1/100-15 reps
Bent over rows
1 set warmup, 1/90 lbs , 2/115
Barbell rows
1/115 x 15 reps
3/135 x 12 reps
Biceps
Dubell curls
3 sets 35/12 reps
3 sets hammer curls. 30/35/40
Standing cable curls
1/100 x 12-15
2/115 x 12
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207.0 lb
Lost so far: 8.0 lb.
Still to go: 12.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 20 July 2011:
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1870 kcal
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Fat: 64.78g | Prot: 154.42g | Carb: 158.21g.
Breakfast: Coffee (Brewed From Grounds), Egg White, Advantage Carb Control Protein Drink - Chocolate Fudge, banana. Lunch: hot dog, Turkey Chili (No Beans). Dinner: Fat Free Caesar Dressing, Cajun Blackened Grilled Fillets. Snacks/Other: wine, cabern, apple, Dry Roasted Unsalted Peanuts, Red Grapes. more...
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4156 kcal
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Activities & Exercise:
Desk Work - 9 hours, Exercise machine (fast) - 15 minutes, Walking (slow) - 2/mph - 2 hours, Weight Training (moderate) - 2 hours, Resting - 4 hours and 45 minutes, Sleeping - 6 hours. more...
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losing 7.0 lb a week
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