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Chest, Shoulders, Triceps and Abs
Bench Press
wp
15 x bar
15 x 10s
10 x 25s
7 x 35s
5 x 45s
5 x 55s
5 x 50s
5 x 45s
5 x 45s
Incline Bench DBs
wp
15 x 20s
10 x 35s
5 x 50s
5 x 50s
5 x 50s
Peck Deck
wp
10 x 130
9 x 160
8 x 160
6 x 160
Military Press DBs
wp
15 x 20s
5 x 40s
5 x 40s
5 x 40s
4 x 40s
4 x 40s
Side Lateral Raises
10 x 10s
10 x 10s
10 x 10s
10 x 10s
4 x 5s
Bent Over Arm Extensions
10 x 20s
10 x 20s
10 x 20s
Tricep Pushdowns
wp
15 x 40
10 x 65
8 x 65
6 x 65
Crunches
3 x 50 alternating crunches, no planks too tired.
Because of the shift in schedule due to the flu, I still feel a bit weak. It shows in the weights lifted although I took a lot less rest in between sets and I completed it in approx 1.5 hours over .5 hours less than last week.
Diet Calendar Entries for 06 April 2011:
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1700 kcal
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Fat: 51.36g | Prot: 153.16g | Carb: 152.18g.
Breakfast: Metamucil, Whey Protein Isolate, 2% Fat Milk. Lunch: deli roast turkey, metamucil, Whey Protein Isolate. Dinner: Tartar Sauce, Fr Fries Super Quick, Signature Breaded Cod Fillets 6-8. Snacks/Other: Vanilla Ice Creams, metamucil, Apple, Whey Protein Isolate. more...
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3251 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour and 30 minutes, Resting - 7 hours and 30 minutes, Sleeping - 8 hours, Driving - 1 hour, Desk Work - 6 hours. more...
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