Marty70's Journal, 22 January 2013

Early morning workout:

Cycle - 23min 325 Cal 2.5 km

Evening : Weights Chest / Bicepts / Upper Abs

3 x 15 Crunch / veriation of crunch
3 x 12/10/8 bench press (10/12/15kg)
3 x 12/10/8 concentration curls (10/12/15kg)
3 x 12/10/8 Flies (10/12/15kg)
3 x 12/10/8 seated Db curls (10/12/15kg)
3 x 50 Broomstick twists

10 min cycle cooldown

Diet Calendar Entries for 22 January 2013:
1691 kcal Fat: 37.79g | Prot: 146.11g | Carb: 162.47g.   Breakfast: Sugar, Instant Coffee (made from Powdered), Tap Water, whey protein, Bokomo - Instant Oats - Beberry Flapjack. Lunch: Tuna in Water (Canned), Mayonnaise, pyotts cracker b. Dinner: buns, Grilled Chicken (Skin Not Eaten), Feta Cheese, Mixed Salad Greens, Sugar, Instant Coffee (made from Powdered). Snacks/Other: apple, whey protein, Instant Coffee (made from Powdered), White Sugar (Granulated or Lump), banana, Green Tea, Nutriday Nonfat Strawberry Yogurt, whey protein. more...
2973 kcal Activities & Exercise: Bicycling (moderate) - 13/mph - 23 minutes, Resting - 15 hours and 37 minutes, Sleeping - 8 hours. more...
on diet Marty70's own diet  


Nice to see you can fall back into your routine after a little time off.  
22 Jan 13 by member: BuffyBear
thx buffy! Its easier if you motivated! In the past if a skipped a weekend it ends up being a week then a month etc and then its start over! I just Cant keep doing that! Im hoping this year i can major changes in my health! 
22 Jan 13 by member: Marty70


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