chadlius88's Notizen, 02 Jan 15

Wednesday night's workout: Legs

Wednesday night's workout was the most exhausting workout that I have done to date. It was fantastic.

Quads:
Leg Extensions: 4x10-15
Leg Press: 4x10-15
Hack Squat: 4x10-15
Barbell Squat: 7x10-15

Hamstrings:
Lying Leg Curls: 4x10-15
Stiff-legged Barbell Deadlift: 4x10-15
Seated LEg Curl: 7x10-15

Cardio:
Elliptical; 15 minute intervals: 3 min. Easy, 1 min. Hard.

Fitbit ChargeHR numbers for the workout:

Duration: 1:56
Calories Burned: 827

For The Day: 3129 cals

Last Night's Workout: Shoulders/Abs

Dumbbell Military Press: 4x8-10
Seated Side Lateral Raise: 3x8-10
Cable Front Raise: 3x8-10
Machine Rear Flyes: 3x8-10
Cable Face-pulls: 3x8-10
Barbell Shoulder Press: 7x8-10

Barbell Abs Rollout: 3x20
Decline Cross Body Sit-ups: 7x20 (10 per side)

Cardio:
Elliptical; 15 minute intervals: 3 min. Easy, 1 min. Hard.

Fitbit ChargeHR numbers for the workout:

Duration: 1:42
Calories Burned: 643

For the day: 2778 cals

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2303 kcal

Fett: 43,95g | Eiw: 243,68g | Kohlh: 226,63g.   Frühstück: Pistachio Nuts, GAT Supertein, Quaker Quick Oats. Mittagessen: Trader Joe's Bacon Wrapped Scallops, hannaford broccoli uncooked, Venison/Deer Steak. Abendessen: Market Basket Low Fat Cottage Cheese, Blueberries, Quaker Quick Oats, Young Green Onions, StarKist Foods Chunk Light Tuna in Water (Pouch), All Whites 100% Liquid Egg Whites. Snacks/Sonstiges: Quaker Quick Oats, GAT Supertein, Genesis Pure Sport Recovery, Pistachio Nuts, Vita Coco 100% Pure Coconut Water (11.1 oz), Florida's Natural 100% Pure Florida Orange Juice. mehr...

2988 kcal

Bewegung: HIIT - 15 Minuten, Krafttraining (Mäßig) - 1 Stunde, Ruhen - 6 Stunden und 15 Minuten, Schlafen - 8 Stunden, Schreibtischarbeit - 8 Stunden, Gehen (Mäßig) - 5 Km/h - 30 Minuten. mehr...