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repeat again Thursday weight 179.9
Started ADVANCED 14 DAY BODY SCULPTING WORKOUT.
Modified compound super sets-
Back-Dumbbell one arm row[/b] - 12-15 reps 3 sets 90 second rest
Chest-Incline dumbbell press - 12-15 reps 3 sets 90 second rest
Dumbbell pullover - 12-15 reps 3 sets 90 second rest
Chest dip - 12-15 reps 3 sets 90 second rest
Wide grip pull downs - 12-15 reps 3 sets 90 second rest
Incline dumbbell fly - 12-15 reps 3 sets 90 second rest
Rear delts - Bent over lateral raises - 12-15 reps 3 sets 90 second rest
Calves - Seated machine calf raises - 15-25 reps 3 sets 90 second rest
Lower Abs - Lying leg raises - 15-25 reps 3 sets 90 seconds rest
Upper abs - Crunch - 15-25 reps 3 sets 90 seconds rest
Knee in - 15-25 reps 3 sets 90 seconds rest
Bicycle crunch - 15-25 reps 3 sets 90 seconds rest
Felt good had a great pump, Another 13 days to go then up calories to 2800. and move on to Super sets. Will check body fat tomorrow. According to book will gain 25 pounds and come down to 10% BF. Doubt it but we will see.
New goal 7% BF at 166-167
Diet Calendar Entries for 29 August 2010:
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2220 kcal
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Fat: 46.06g | Prot: 224.79g | Carb: 231.64g.
Breakfast: strawberries, myo, silk, quaker oat meal. Lunch: lettuce, tomato, blue ribbon 100% whole grain brown rice, members mark. Dinner: 99 turkey, NOR, POTATOE. Snacks/Other: flax seed oil 1000mg, spinach spagetthi, silk, naturade, oat meal quaker , myoplex whey. more...
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2822 kcal
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Activities & Exercise:
Driving - 2 hours, Calisthenics (light, e.g. home exercise) - 20 minutes, Exercise machine (fast) - 18 minutes, Weight Training (moderate) - 1 hour, Resting - 12 hours and 22 minutes, Sleeping - 8 hours. more...
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