|
Took a short walk in the cold at work and did a half hour on the elliptical after work yesterday. Stayed relatively active cooking and cleaning, but not a heavy exercise day.
Still feeling it in my quads, glutes, HAMSTRINGS and calves.
Today's workout planning: Chest, Shoulders, triceps, abs
I'll do some stretching for lower body, then five minutes on the hand bike to warm up my shoulders and upper arms. 25 pushups to warm up pecs, triceps and shoulders.
Start lifing heavy with 3 sets lower chest, stretching between each set.
3 sets lateral dumbbell raises
3 sets flyes on machine, stretching between sets
3 sets reverse flyes on machine, stretching between sets
3 sets incline dumbbell presses upper chest, stretching between sets
3 sets EZ bar pullovers
3 sets Smith Machine shrugs
3 sets overhead plate extensions
3 sets lying dumbbell triceps extensions
bodyweight tricep extensions
Crunches
Hanging leg-raises (obliques)
planks
Diet Calendar Entries for 23 January 2019:
|
2635 kcal
|
Fat: 201.02g | Prot: 165.40g | Carb: 43.65g.
Breakfast: Espresso Coffee, Sweeteners (Saccharin), Egg. Lunch: Broccoli Flower Clusters, Culinary Treasures avocado goddess dressing, Taylor Farms Baby Spring Mix, Taylor Farms Spinach Leaves, Chicken Thigh (Skin Eaten), Daisy 4% Small Curd Cottage Cheese. Dinner: Market Pantry Swiss Deli-Style Cheese Slices, Egg, Publix Ground Chuck 80/20, Carl's Jr. Low Carb Guacamole Bacon Six Dollar Burger. Snacks/Other: Peanuts in Shell (Shell Not Eaten), Zipfizz Grape Zipfizz, Cellucor C4 Extreme, Now Foods Psyllium Husk Powder, Kirkland Signature Wild Alaskan Fish Oil. more...
|
|
3717 kcal
|
Activities & Exercise:
Weight Training (Bodybuilding) - 1 hour, Walking (exercise) - 3.5/mph - 16 minutes, Driving - 45 minutes, Desk Work - 9 hours, Resting - 4 hours and 59 minutes, Sleeping - 8 hours. more...
|
|