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Back and Biceps
Deadlifts
Wp
20 x 60
12 x 100
12 x 100
8 x 100
Bent over db rows
Wp
10 x 60
5 x 5 x 70
Chin ups
10 x +70
7 x +70
7 x +70
Standing EZ Bar Curls
10 x 25s
10 x 27.5s
7 x 27.5s
Seated Alternating DB Curls
8 x 30s
8.x 30s
6 x 30s
Concentration Curls
5 x 30s
7 x 25s
7 x 25s
Crunches
3 x 50
2 x 30 Planks
Diet Calendar Entries for 01 April 2011:
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1606 kcal
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Fat: 44.17g | Prot: 116.05g | Carb: 132.97g.
Breakfast: Whey Protein Isolate, apple, Granulated Sugar, Coffee, Whole Milk, Metamucil, 2% Fat Milk, Whey Protein Isolate. Lunch: White Turkey (Deli Cut Rotisserie). Dinner: Red Table Wine, Cooked Asparagus (from Fresh), Mashed Potatoes (Whole Milk and Butter Added), Baked or Broiled Shrimp, Beef Rib Eye (Small End, Trimmed to 0" Fat, Choice Grade). more...
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3067 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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