Got up to day at 4:50 am and got ready to hit the gym. I take some prework out cretien and then grab the I pod and head out.
Today is Back and Triceps plus 20 min of cardio
- 5 min warm up on the tredmill 3.5 incline and 5.0 speed.
- Dead lift warm up 1×10 45 reps then 4×7 205
- Skull Crusher on a Decline bench warm up with 1×10 55 reps then 4×7 85 with close grip press 4×7 85.
- Dbell side bend 4×10 75 with a 30 sec rest
- Wide Grip pull ups with help 4×7 130
- Dips 4×7 body
- Srugs 4×7 270
- Cable Row 4×7 150
- T-Bar 1×6 90
- Run for 15 min
- Work out time was 1:10:04
Here is what I at per the good old body bugg log
|
|
| 1.0 |
Serving daily pills |
0.0 g |
0.0 g |
0.0 g |
40.0 Cal |
| 0.5 |
Serving NO-Xplode |
0.0 g |
3.5 g |
0.0 g |
30.0 Cal |
| 2.0 |
servings Whey Protein |
48.0 g |
8.0 g |
3.0 g |
260.0 Cal |
|
|
|
| 6.5 |
Fl Ozs GATORADE THIRST QUENCHER, All Flavors |
0.0 g |
11.4 g |
0.0 g |
40.6 Cal |
| 3.0 |
Servings yoplait light |
15.0 g |
57.0 g |
0.0 g |
300.0 Cal |
|
|
|
| 2.0 |
Servings Wendys Ultimate Chicken Grill |
66.0 g |
88.0 g |
16.0 g |
640.0 Cal |
|
|
|
| 2.0 |
Servings Fiber One Chewy Bars |
4.0 g |
60.0 g |
7.0 g |
280.0 Cal |
| 0.5 |
Ounce GATORADE THIRST QUENCHER Powder, All Flavors |
0.0 g |
13.3 g |
0.0 g |
53.2 Cal |
|
|
|
| 2.0 |
Tbsps Catsup or Ketchup |
0.5 g |
8.2 g |
0.1 g |
31.2 Cal |
| 9.5 |
Ounces Chicken Breast, Meat Only, Roasted |
83.5 g |
0.0 g |
9.6 g |
444.1 Cal |
| 3.0 |
Servings Green Giant Broccoli & Cheese sauce |
9.0 g |
21.0 g |
4.5 g |
150.0 Cal |
|
|
|
| Total for all meals |
226.0 g |
270.4 g |
40.2 g |
2269.1 Cal |
|
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on Friday, December 12th, 2008 at 8:20 am and is filed under Training.
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