|
Last Night's Training Session: Shoulders, Abs
10 minutes on the StairMaster at Level 10 for cardio warm up
Dumbbell Shoulder Press: 1x25, 5x15
Low Cable Pulley Lateral Raise: 3x15
Face Pulls (on seated row machine with rope): 3x15
Front Plate Raises with 35 lb plate: 3x15
Pec Deck rear delt laterals 5x15
Abs:
Abs Roller: 2x25
V-sit Russian twists with 8 lb. medicine ball: 2x50
20 minutes on the stationary bike: constant HR of 127 bpm.
|
78,7 kg
Disminuído hasta ahora: 13,8 kg.
Aún para ir: 0 kg.
Dieta seguida: Bien.
|
|
1629 kcal
|
Grasa: 48,46g | Prot: 194,12g | Carbh: 98,47g.
Desayuno: Oscar Mayer Turkey Bacon (15g), All Whites 100% Liquid Egg Whites, Egg. Almuerzo: hannaford broccoli uncooked, Shadybrook Farms Turkey Tenderloin. Cena: Toasted 100% Whole Wheat Bread, Cedar's Black Bean Salad, Cedar's Chickpea Salad, Oscar Mayer Turkey Bacon (15g), Egg, All Whites 100% Liquid Egg Whites, Laura's Lean Beef 96% Lean Ground Beef. Pasa Bocas / Otros: MusclePharm Combat Powder - Chocolate Peanut Butter, Genesis Pure Sport Recovery, Bob's Red Mill Chia Seed, Florida's Natural 100% Pure Florida Orange Juice. más...
|
|
2703 kcal
|
Ejercicio:
Speed rope - 30 minutos, Descansando - 7 horas, Durmiendo - 8 horas, Trabajo de Escritorio - 8 horas, Caminar (Moderado) - 5/kph - 30 minutos. más...
|
Perdiendo 0,2 kg a la Semana
|