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Lifted Saturday, Yesterday was a rest day.
Saturday's workout: Biceps/Calves/Abs
Biceps:
Barbell Curl (wide grip): 4x8-12 @ 65
Alternating dumbbell curl: 4x8-12 @30
EZ-bar curls (narrow grip): 4x8-12 @45
Calves:
Seated Calf Press: 3x8-12 @90
Standing Calf Press: 3x8-12 @185
Abs:
Bent Knee Hip Raise: 4x12
Jackknife: 4x12
HIIT Cardio: 15-minute intervals: 3 min. easy, 1 min. hard
Diet Calendar Entries for 15 December 2014:
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1828 kcal
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Fat: 58.95g | Prot: 212.45g | Carb: 118.02g.
Breakfast: Dry Roasted Unsalted Almonds, GAT Supertein. Lunch: Broadleaf Ground Venison, cook simple cowboy chili (cook simple). Dinner: All Whites 100% Liquid Egg Whites, BJ's Chopped Peppers & Onions, Market Basket Low Fat Cottage Cheese. Snacks/Other: Genesis Pure Sport Recovery, Dry Roasted Unsalted Almonds, GAT Supertein. more...
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2919 kcal
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Activities & Exercise:
Running - 6/mph - 35 minutes, Resting - 6 hours and 55 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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