chadlius88's Journal, 04 November 2014

Last night's workout: Shoulders/Lower Abs

10 minutes on the treadmill @ 10 incline and 3.6 mph for cardio warmup

Clean and Press: 5x5

SUPERSET

Dumbbell Shoulder Press: 5x15
Barbell Front Raise: 5x15

SUPERSET

Side Lateral Raise: 5x15
Barbell Upright Row: 5x15

Cable Face Pulls: 5x15

Abs Roller: 2x25
Lying Leg raises: 2x25

Cable Crossovers: 3x15 (just to wake up the chest a bit)

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2141 kcal

Fat: 47.28g | Prot: 186.70g | Carb: 241.91g.   Breakfast: Quaker Quick Oats, Grenade hydra 6. Lunch: hannaford broccoli uncooked, Brown Rice (Fat Not Added in Cooking), Tyson Foods Boneless Skinless Chicken Breasts. Dinner: Egg, 100% Whole Wheat Bread, All Whites 100% Liquid Egg Whites, Sargento Ultra Thin Sliced Colby-Jack Cheese, Brown Rice (Fat Not Added in Cooking), Tyson Foods Boneless Skinless Chicken Breasts. Snacks/Other: Genesis Pure Sport Recovery. more...

2417 kcal

Activities & Exercise: Resting - 7 hours and 30 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...