Marty70's Journal, 15 January 2013

Evening weights

Shoulders / Tricepts / core

3 x 12/10/8 Shoulder press (10/20/20kg)
3 x 12/15/15 tricept ext 10kg
3 x 12/10/10 front raises 10kg
3 x 12/10/10 overhead tricept extentions 10/20/20
3 x 100 Broomstick twists
3 x 20 abs : Leg raises + alt knee touches

Cooldown: Cycle 10min

Diet Calendar Entries for 15 January 2013:
1683 kcal Fat: 32.52g | Prot: 108.88g | Carb: 227.39g.   Breakfast: Nutriday Nonfat Strawberry Yogurt, whey protein, Tap Water, Instant Coffee (made from Powdered), Sugar. Lunch: Tuna in Water (Canned), Mayonnaise, Brown Bread. Dinner: Grilled Chicken (Skin Not Eaten), Mixed Salad Greens, Feta Cheese, French Rolls. Snacks/Other: Sugar, Green Tea, banana, whey protein, water, Pepsi Max (Can), Wine Gums, apple. more...
3400 kcal Activities & Exercise: Bicycling (leisurely) - <10/mph - 10 minutes, Weight Training (moderate) - 40 minutes, Bicycling (moderate) - 13/mph - 22 minutes, Resting - 14 hours and 48 minutes, Sleeping - 8 hours. more...
on diet Marty70's own diet  

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