Back and Cardio
I took a couple JetFuels, eat some eat whites and hit the gym. I felt good with my training. I feel like my form was a bit off on a couple exercises. I’ve been doing my rear delts with the cable, shown to me by by hubbie, and I just can’t feel the muscle to isolate it. Probably because I need to strangthen it. My new goal…focus on rear delts!
Staight bar rows: (warm up set) 30; 15 reps. set 2- 50 lbs; 12 reps, set 3- 60 lbs. 7 reps
Wide grip pull downs: set 1- 65 lbs.; 10 reps. set 2- 75 lbs.; 10 reps. set 3- 90 lbs. 6 reps
DB rows: set 1- 25 lbs.; 10 reps; set 2- 30 lbs. 10 reps; set 3- 35 lbs. 6 reps.
Narrow grip Pull downs: set 1- 60 lbs.; set 2- 75 lbs.
Rear delts using the cable: set 1,2,3- 20lbs, 12 reps.
Hyper extensions: 3 sets of 15
I added in 30 minutes of cardio n the tread mill at 3.0 at a 10% incline.
My diet was pretty decent today. I’ve stopped using Diet Power to log my cals, but will get going with FitDay soon.
Meal Journal 7-25-07,
M1- 4 egg whites and 1 yolk, 1/2 whole wheat bagel w/ 2 Tbsp. strawberry jam, 1 coffee with cream and sugar.
M2- 5 oz. grilled chicken breast over mixed greens, 5 grape tomatoes, fat free honey dijon mustard, 6 oz coke–I know..bad, VERY bad!
M3- 5 oz. skim milk with 1 scoop whey
M4- *snack* ice cold watermelon. *Have I mentioned how freakin’ HOT it is in Florida? It’s about 1000 degrees!
M5- Pre- Workout (2 JetFuels) 1/4 c. Ground turkey breast, 3 egg whites.
M6- Post Workout- 1 can albacore tuna, 1 tsp. olive oil, 1 tsp flax seed oil, 1 slice french bread.
