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Week 4 Back and Biceps
Barbell Deadlift
Wp
20 x 60
115 x 10
115 x 10
135 x 9
Bent Over Dumbbell Rows
10 x 60
5 x 5 x 80
Seated Row Machine
10 x 100
5 x 145
Chin Ups
10 x +55
10 x +55
8 x +55
Alternating Dumbbell Curls
6 x 25
8 x 25
6 x 25
Double Cable Curls
10 x 25
EZ Bar Cable Curls
10 x 25
12 x 25
10 x 30
isometric curls
10 x 3
Diet Calendar Entries for 15 April 2011:
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1659 kcal
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Fat: 56.96g | Prot: 139.69g | Carb: 118.28g.
Breakfast: Whey Protein Isolate, Whey Protein Isolate, metamucil, 2% Fat Milk. Lunch: v8, Baby Carrots, mastro. Dinner: Olive Oil, Cooked Asparagus (from Fresh), Heavy Cream, Beef Rib Eye (Small End, Lean Only, Trimmed to 0" Fat, Choice Grade), Mashed Potatoes (Whole Milk and Butter Added) , Butter (Salted) , Red Table Wine . more...
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3006 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour, Resting - 8 hours, Sleeping - 8 hours, Driving - 1 hour, Desk Work - 6 hours. more...
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