|
Yesterday's workouts...
Chest
Flat Dumbbell Press:
50lbs x 15
80lbs x 12
100lbs x 10
120lbs x 8
135lbs x 4
110lbs x 10
Incline Smith Machine:
135lbs x 12
185lbs x 10
205lbs x 10
225lbs x 7
185lbs x 8
----Super Set----
Incline Fly:
35lbs x 10
30lbs x 10
30lbs x 10
Flat Fly:
30lbs x 5
25lbs x 10
25lbs x 10
Arms
----Super Set----
One Arm Cable Curls:
50lbs x 15
60lbs x 12
70lbs x 10
80lbs x 8
Tricep Push Downs:
120lbs x 15
130lbs x 12
140lbs x 12
150lbs x 12
----Super Set----
Preacher Curls:
75lbs x 10
85lbs x 10
95lbs x 7
85lbs x 7
Preacher Curl Machine:
55lbs x 10,10,6,5
----Super Set----
Skull Crushers:
80lbs x 15
90lbs x 15
100lbs x 12
110lbs x 7
Dips:
15,15,15,15
----Super Set----
Incline Dumbbell Curls:
40lbs x 10,7,4
Standing Hammer Curls:
35lbs x 10,5,4
----Super Set----
Cable Rope Push Downs:
110lbs x 10
110lbs x 10
120lbs x 10
Overhead Tricep Machine:
70lbs x 12
75lbs x 12
80lbs x 10
Vernay Bicep Burnout:
45lbs (Olympic Barbell)x 20,18,16,14........2
Vernay Tricep Burnout:
15 Close Grip Push Ups from gound, up each rung of Smith Machine to above waist high, then back down....
Diet Calendar Entry for 24 May 2011:
|
2709 kcal
|
Fat: 36.17g | Prot: 180.82g | Carb: 401.24g.
Breakfast: Almond Milk Unsweetened, Cascadian Farm Organic Chocolate O's , Pro7ein, Coffee (Brewed From Grounds), Multi Grain Cheerios, Fiber Plus Antioxidants Cinnamon Oat Crunch, Elite Mass Hi-Protein Anabolic Gainer - Cookies & Cream. Lunch: Healthmex Chicken Burrito. Dinner: Spaghetti Sauce, Spaghetti Meat Sauce, Spaghetti Noodles. Snacks/Other: Peas, Yams, Bison. more...
|
|