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Abs/Cardio
Eliptical/Stepper Machine (Precor 100i)
28 min Level 5 Stride Length = Step 230 Calories
Weighted (2.5lb each leg)
Hip Raise on a Decline Bench
1x12, 1x 8, 1x 6
Scissor Kicks (hold on bar over head)
2x 50
Russian Twists 12lb Medicine Ball
2x 15
Modified V Sit Up w/o hands (holding 12lb Medicine Ball)
2x 20
Straight Leg Lifts (hold on bar over head)
2x 30
Cable Wood Chop (each side)
Horizontal
35lb 3x 8
Vertical
35lb 3x 8
Seated Bench Crunch / Weighted Knee Tucks
15lb 3x 15
Nautilus Back Extension
150lb 3x 8
Diet Calendar Entry for 03 September 2013:
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1843 kcal
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Fat: 74.81g | Prot: 132.22g | Carb: 167.09g.
Breakfast: McCormick Garlic Salt, Black Pepper, Food Club Large Egg, Oscar Mayer Turkey Bacon, Food For Life Baking Company Ezekiel 4:9 Cinnamon Raisin Bread, Caltrate 600+D Calcium Supplement, Schiff Glucosamine 2,000mg, Natrol Tonalin CLA 1200mg, Nature Made Balanced B-100 Complex. Lunch: Unsalted Chicken Stock, White Mushrooms, Minute Brown Rice, Kirkland Signature Cut Green Beans with Sea Salt, Black Pepper, Roasted Broiled or Baked Chicken Breast. Dinner: Spinach, Chicken and Avocado Salad. Snacks/Other: Fuze Slenderize - Strawberry Melon (Bottle), Grapes, Just Great Stuff Organic Powdered Chocolate Peanut Butter, MusclePharm Combat Powder - Chocolate Milk, Quaker Rice Cakes - Lightly Salted, Planters Redskin Spanish Peanuts made with Pure Sea Salt, Fuze Slenderize - Blueberry Raspberry (Bottle), Wrigley Doublemint Gum. more...
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