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Week 4 Legs and Abs
Squats
wp
15 x bar
15 x 10
10 x 25
20 x 40 Actually decent form - will increase next week
Dumbbell Pullovers
3 x 40 - will increase next week
Leg Extensions
2 x 100 - will increase next week
Leg Curls
2 x 100 - will increase next week
Standing Calf Raises
4 x 10
Crunches
3 x 50
Planks
2 x 30 secs
Diet Calendar Entries for 11 April 2011:
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2151 kcal
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Fat: 59.58g | Prot: 208.93g | Carb: 162.51g.
Breakfast: metamucil, Whey Protein Isolate, Granulated Sugar, Coffee, Whole Milk, Granulated Sugar, Metamucil, 2% Fat Milk, Whey Protein Isolate. Lunch: Apples, v8, mastro. Dinner: Red Table Wine, Cooked Green Peas (Canned), Mashed Potatoes (Whole Milk and Butter Added), Pork Roast (Lean Only Eaten), Beef or Meat Gravy. 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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