Jourele’s BodyBlog

Todays training:

Wide grip lat pulldowns: 3 sets, 8 reps, 162.5lbs

BB bent over rows: 3 sets, 8 reps, 135lbs

Reverse grip row machine: 3 sets, 8 reps, 180lbs

Hammer grip pulldowns: 3 sets, 8 reps, 125lbs

Hammer grip cable rows: 3 sets, 8 reps, 150lbs

Ab crunch: 4 sets, 25 reps

Weighted ab crunch machine:  60lbs, 4 sets, 25 reps

Side bends:  45lbs, 4 sets, 12 reps

Torso Twist:  4 sets, 25 reps

Reverse crunch leg pull in:  4 sets, 30 reps

Today’s menu:

LOW CARB DAYS

BREAKFAST

1/2 cups oatmeal (uncooked)        (150 cal, 3 f, 27 c, 5 p)

1 cup fat free milk                    
     (90 cal, 0 f, 13 c, 9 p)

1 scoop whey protein                  Â
  (110 cal, 1 f, 2 c, 24 p)

SNACK

22 almonds                                   (153 cal, 13.4 f, 5.2 c, 5.6 p)

Natural PB sandwich                  
  (260 cal, 17 f, 18 c, 10 p)

PREWORKOUT

1/2 serving musclemilk                 (290 cal, 3.5 f, 44.5 c, 20 p)

POSTWORKOUT

2 scoop whey                    
             (220 cal, 2 f, 4 c, 48 p)

POSTWORK MEAL

2 Tyson teriyaki chicken breast     (260 cal, 4.5 f, 5 c, 36 p)

1 cup brown                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â  (150 cal, 1 f, 33 c, 4 p)

SNACK

salmon fillet or steak or chicken   (212 cal, 6.3 f, 0 c, 36.3 p)

Salad or veggies

BEDTIME

1 scoop whey                    
             (110 cal, 1 f, 2 c, 24 p)

 

TOTAL:  (2005 cal, 52.70 f, 153.7 c, 221.90 p)

This entry was posted on Wednesday, March 14th, 2007 at 5:26 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.