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Last Night's workout: Chest/Back/Abs
10 minutes on the treadmill level 10 incline @ 3.8 mph for cardio warm up.
CHEST:
Flat Barbell bench press: 1x30, 5x15
Incline Barbell bench press: 1x30, 5x15
Dumbbell Flyes: 5x15
Dumbbell Pullovers: 5x15
BACK:
Pull-ups 4xFailure
Barbell bent over rows: 1x30, 5x15
Dumbbell bent over rows: 5x15
T-bar Rows (unsupported): 5x15
ABS:
Abs roller: 2x25
20 minutes on the stationary bike @ constant heart rate of 127 bpm.
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2112 kcal
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Fett: 49,65g | Eiw: 243,27g | Kohlh: 251,08g.
Frühstück: Kashi Heart to Heart Cereal - Honey Toasted Oat (Container), Zone Perfect Fruitified Nutrition Bar - Strawberry Yogurt. Mittagessen: Hillshire Farm Polska Kielbasa (2 oz), Cheeseburger, hannaford broccoli uncooked, Shadybrook Farms Boneless Turkey Breast Chops. Abendessen: Shadybrook Farms Boneless Turkey Breast Chops, Goya Dry Black Beans, Shadybrook Farms Boneless Turkey Breast Chops, Goya Dry Black Beans. Snacks/Sonstiges: Florida's Natural 100% Pure Florida Orange Juice, MET-Rx Ultramyosyn Whey Isolate, Dymatize Nutrition Elite Fusion 7, Bob's Red Mill Chia Seed. mehr...
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2703 kcal
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Bewegung:
Speed rope - 30 Minuten, Ruhen - 7 Stunden, Schlafen - 8 Stunden, Schreibtischarbeit - 8 Stunden, Gehen (Mäßig) - 5 Km/h - 30 Minuten. mehr...
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