My 10 wk body recomposition log 11/26/2012
Replies
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Sunday End Week 4
Starting weight: 214 lbs
Todays weight: 220 lbs
Workout "Cardio & Weight lifting (Legs)":
Recumbent bike 45 min = 550 calories
Note: So far this calorie burn has been my highest since the start of this log. Also I got my heart rate up to 127 as well. Woohoo some nice improvements happening as of week 4.
Legs:
sets & reps
2x10 warm ups
5x6-8 BB Squat
5x6-8 Machine Upright Leg Press
5x6-8 Machine Lying Leg Curl
Calves:
sets & reps
2x10 warm ups
8x6-8 BB Calve Raises
Note: Again huge improvements in strength and stamina all this week on all my lifts. I am still about an average of 10-15 lbs from my maxes lifts but I am working my way up the weights :drinker:
Diet:
I guess today was a carb up day..:grumble: I won't be able to go shopping until tomorrow.
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,907...........410............ 67...........172
Daily Goal.. 3,187...........278............ 106..........2780 -
Competitive Edge P-Plex and I have some M-drolGreat work so far man! Just curious though if you don't mind me asking, what D/S supps are you taking during this?
Mmm the good stuff haha
I got some sd a while back, can't decide when to use it though
Nice the sd gives ya some lean dry gains just have some thing on hand in case your estro goes nutz.
Yeah definitely I always have some nolva just in case0 -
Monday START Week 5
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Recumbent bike 45 min = 402 calories
Note:
Biceps:
sets & reps
2x10 warm ups
4x6-8 BB Curl
4x6-8 Machine Curl
Triceps:
sets & reps
2x10 warm ups
4x6-8 Machine Tricep Extension
4x6-8 DB French Press
Abs:
10x10 Cable Ab Crunch
Note: I was very sore and worn out today from yesterdays and today's work out.. I hope tomorrow is a better day.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,985...........301............ 80...........270
Daily Goal.. 3,156...........276............ 105..........276
*You've earned 676 extra calories from exercise today0 -
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[/img]
Tuesday Week 5
Starting weight: 214 lbs
Todays weight: 221 lbs
Workout "Cardio & Weight lifting (Upper & Lower Back)":
Recumbent bike 45 min = 403 calories
Note:
Upper Back:
sets & reps
2x10 warm ups
5x6-8 Cable High Row
5x6-8 BB Upright Row
5x6-8 Cable Lat Pull Down
Lower Back:
sets & reps
2x10 warm ups
5x6-8 BB Dead Lift
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,964...........249............ 110...........235
Daily Goal.. 3,077...........269............ 102..........269
*You've earned 597 extra calories from exercise today0 -
I just ordered these today I am way stoked. I will get them in this Friday woohoo!!:happy: :drinker:
Sequoia Fitness Warrior Digital Body Fat Caliper
Warrior Digital Body Mass Caliper is the first caliper to calculate and display body fat % and lean body mass. The on-screen
real time memory shows current and last results for up to 4 users.
Features
Body Fat %
Lean Body Mass
Upper, Middle, and Lower Measurements – chest / triceps, abs, and quads
A unique BEEP sound calculates results once accurate pressure readings are determined
Polar FT40 Mens Heart Rate Monitor with the newest version the H1 Transmitter (color: Black)
^^Newest Version with H1 Transmitter
Active athletes and exercises can appreciate the clear training guidance that the Polar FT40 offers. This heart rate monitor from the experts at Polar offers features like:
• EnergyPointer for indicating the main effect of your training (fitness or fat burning)
• Polar Fitness Test for measuring aerobic fitness at rest as well as progress.
• An easy-to-read display
• Easy setup for faster monitoring, when and where you need it
• A comfortable textile transmitter and coded heart rate transmission to avoid cross-talk
Plus, with its unique monitoring features, the Polar FT40 heart rate monitor can display your calories burned as well as a weekly history of your training data in a sleek, stylish design. Choose from black or white options for both men and women in our Polar heart rate monitor selection to find the perfect fit.
Bundled with the Polar H1 Heart Rate Sensor
Comfort is the key when training. That is why Polar created the slim H1 heart rate sensor. It not only measures your heart rate but also seamlessly adapts to your body shape, so you can forget you are wearing it and focus on your exercise.
This should make tracking every thing so much easier and it will greatly help make this log more accurate as well. Commmeeee ooonnnn FFrrriiiddddaaayyy :laugh:0 -
Wednesday Week 5
Starting weight: 214 lbs
Todays weight: 221 lbs
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Recumbent bike 45 min = 361 calories
Note: Had to use a crappy Sportline watch hrm and its not that accurate. I will have to make due with it since my Polar ft 7 broke and I am waiting for my new Polar ft 40 to come in this Friday.
Chest:
sets & reps
2x10 warm ups
4x6-8 Machine Pec Deck
4x6-8 Machine Chest Press
Shoulders:
sets & reps
2x10 warm ups
4x6-8 DB Lateral Raise
4x6-8 DB Front Raise
Note: uhhgg I slightly pulled my left shoulder today so I spent some time trying to stretch it out and took a pain killer. I will just keep an eye one it but so far so good.
Diet:
Great Day :drinker:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,038 ..........266............ 112...........236
Daily Goal..3,068...........268............ 102...........2680 -
Thursday Week 5
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio & Weight lifting (Legs & Calves)":
Recumbent bike 45 min = 340 calories
Note:
Legs:
sets & reps
2x10 warm ups
5x6-8 BB Squats
4x6-8 Machine Leg Curl (Lying)
4x6-8 Machine Leg Extension
Calves:
sets & reps
2x10 warm ups
6x6-8 BB Calve Raises
Note: My left shoulder I pulled slightly yesterday feels a bit stiff today but not to bad.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,902...........346............ 66...........234
Daily Goal.. 2,989...........261............ 100..........261
*You've earned 509 extra calories from exercise toda0 -
Friday Week 5
Starting weight: 214 lbs
Today's weight: 221 lbs
Workout "Cardio"
Recumbent bike 45 min = 385 calories
Note: Got my new Polar FT40 in today and it is waaaaayyyy awesome!! The newest H1 strap and transmitter that attaches to it is very very comfy. :drinker: :bigsmile:
Diet:
It was a cardio day so I ate some extra carbs.
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,841...........295............ 107...........167
Daily Goal.. 2,865...........250............ 95............250
*You've earned 385 extra calories from exercise today0 -
Saturday END Week 5
Starting weight: 214 lbs
Todays weight: 220 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Recumbent bike 45 min = 320 calories
Note:
Biceps:
sets & reps
2x10 warm ups
3x6-8 BB Curl
4x6-8 DB Curl
Triceps:
sets & reps
2x10 warm ups
3x6-8 Cable Tricep Push Down (Bar)
4x6-8 Cable Tricep Extension (Bent-Over)
Forearm:
sets & reps
8x6-8 BB Extension
2x10 warm ups
Abs:
sets & reps
7x20 Ab Chair
Note: Left elbow was really starting to hurt today even though I stretched it out many times before and during exercise and I had it wrapped. I had to wrap it up with an ice bag after the work out for about 1 hour and now its doing better. I am going to rest it really good until Monday so I am keeping my fingers X it heals quickly because getting tennis elbow really sucks.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,014...........306............ 92...........249
Daily Goal.. 3,077...........269............ 102..........269
*You've earned 597 extra calories from exercise today0 -
Monday START Week 6
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio & Weight lifting (Upper & Lower Back)":
Recumbent bike 45 min = 436 calories
Note:
Upper Back:
sets & reps
2x10 warm ups
5x6-8 Cable Lat Pull Down
5x6-8 Cable Wide Grip Seated Row (Neutral)
5x6-8 DB Upright Row
5x6-8 DB Shrug
Lower Back:
sets & reps
2x10 warm ups
5x6-8 DB Stiff Leg Deadlift
Note: Update on my left elbow. It is feeling way better from last Saturdays work out, so far so good.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,097...........244............ 135...........229
Daily Goal.. 3,104...........271............ 103..........271
*You've earned 624 extra calories from exercise today0 -
Tuesday Week 6
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Recumbent bike 50 min = 350 calories
Note:
Chest:
sets & reps
2x10 warm ups
5x6-8 BB Bench Press
4x6-8 Machine Pec Deck
Shoulders:
sets & reps
2x10 warm ups
5x6-8 DB Lateral Raise
5x6-8 BB Military Press & Behind Head Press alternating
Note: uhhgg strained left shoulder and elbow on the concentric part of the BB bench press lift during the last set. Lost form due to muscle fatigue and pushing myself a little to hard. *Gulping down some pain killers* Good thing tomorrow is leg day. :happy:
Diet:
I like this.
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,080 ...........258............ 114..........261
Daily Goal.. 3,088...........270............ 103..........270
*You've earned 608 extra calories from exercise today0 -
Wednesday Week 6
Starting weight: 214 lbs
Todays weight: 222 lb
Workout "Cardio & Weight lifting (Legs & Calves)":
Recumbent bike 45 min = 300 calories
Note:
Legs:
sets & reps
2x10 warm ups
5x6-8 BB Squats
5x6-8 Machine Upright Leg Press
5x6-8 Leg Curl (Lying)
Calvess
sets & reps
2x10 warm ups
8x6-8 BB Calve Raises
Note:
Diet:
Another awesome day!
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,871...........238............ 84...........274
Daily Goal.. 2,939...........257............ 98..........257
*You've earned 459 extra calories from exercise today0 -
Thursday Week 6
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio:
Recumbent bike 45 min = 240 calories
Note: I have been fighting off a light head cold the last 4 days but it has not gotten severe or any thing like that. Today I woke up physically exhausted and a little more ill then usual. I woke up with my pillow soaked in sweat and was lethargic, irritable, and achy all day, but I have some great pain killers and some otc sinus meds. for the sinus cold.
After I did my cardio I felt like crap so I decided to chill out and rest today. Hopefully I will be feeling better by tomorrow.
Diet:
Good macros despite feeling badly today.
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,697...........238............ 94...........225
Daily Goal.. 2,720...........237............ 91..........237
*You've earned 240 extra calories from exercise today0 -
Friday Week 6
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Recumbent bike 45 min = 131 calories
Note: Cardio suffered from the lethargy of this head cold. I am now on some antibiotics to kill it fast.
Biceps:
sets & reps
2x10 warm ups
5x6-8 BB Curls
5x6-8 Preacher Curls
Triceps:
sets & reps
2x10 warm ups
5x6-8 Cable Tricep Push Down (Bar)
5x6-8 DB French Press
Forearms:
sets & reps
2x10 warm ups
7x6-8 BB Forearm Extensors
Abs
sets & reps
20x6
Note: I took some coffee & meds and pushed through my work out arm day.. Its favorite day of all my weight lifting days so I couldn't miss it.
Diet:
I went over a little but not badly at all..
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,993...........312............ 65..........297
Daily Goal.. 2,928...........256............ 97..........256
*You've earned 448 extra calories from exercise today0 -
Saturday END Week 6
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio":
Recumbent bike 45 min = 285 calories
Note: Not feeling 100% today due to that head and chest cold so I decided not to lift weights (back) today. I have hit every major muscle group this week including my back. Its just this week was a double back work out in my scheduled rotation routine. Honestly I am not worried about it as I am lucky to have made it through the cardio. routine today. Tomorrow is my scheduled day off of working out so I am just going to rest up and try and beat this cold and hopefully be ready to go full blown on Monday. I still feel very positively motivated mentally:happy: I just got beat this head and chest cold physically. :drinker:
Diet:
Not feeling good and it messed with my appetite(calorie intake) a little today.
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,340 ...........223............ 48...........241
Daily Goal.. 2,765...........241............ 92..........241
*You've earned 285 extra calories from exercise today0 -
Monday START Week 7
Starting weight: 214 lbs
Todays weight: 224 lbs
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Recumbent bike 45 min = 137 calories
Note: Cardio was super weak today just no energy from this fading cold so I took a nap afterwards and woke up feeling a lot better for weights.
Chest:
sets & reps
2x10 warm ups
5x6-8 Machine Pec Deck
5x6-8 DB Fly's
Shoulders:
sets & reps
2x10 warm ups
5x6-8 DB Shoulder Press (seated)
5x6-8 Cable Front Raise
Note: After I woke up from my nap I felt better than I have in 3 days. I hit the weights and it felt awesome unlike my cardio which felt like hell.. I am still feeling the bad effects of this fading cold but I am now on the down side so that is good.
Diet:
Under ate my exercise calories back because I have to go grocery shopping tomorrow and stock back up. I will be back on track 100% tomorrow.
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,338...........170............ 98...........188
Daily Goal..2,830...........247............ 94............247
*You've earned 350 extra calories from exercise today0 -
Tuesday Week 7
Starting weight: 214 lbs
Todays weight: 224 lbs
Workout "Cardio & Weight lifting (Legs & Calves)":
Recumbent bike 45 min = 271 calories
Note: Feeling better today during and after my cardio work out. Hopefully this cold is almost over.
Legs:
sets & reps
2x10 warm ups
6x6-8 BB Squats
5x6-8 Machine Upright Leg Press
5x6-8 Leg Curl (Lying)
Calves:
sets & reps
2x10 warm ups
8x6-8 BB Calve Raises
Note: Feeling stronger today..
Diet:
I rarely drink any type of soda pop but today I had a half of a soda pop A&W rootbeer just because my late grandpa used to buy them for me when I was a kid after he would take me to the park. I found one at the store while I was stocking up on my food shopping and I drank 1/2 of it and it put me over on my calories by about 131 cals lol.. I have been under my calories for the last 2 days because of this cold so I am sure it will balance out I'm not worried.
........... Calories.......... Carbs......... Fat...........Protein
Totals..........3,052...........224............ 100..........270
Daily Goal.. 2,921...........255............ 97...........255
*You've earned 431 extra calories from exercise today0 -
Wednesday Week 7
Starting weight: 214 lbs
Todays weight: 224 lbs
Workout "Cardio & Weight lifting (Arms, Forearms, Abs)":
Recumbent bike 45 min = 237 calories
Note: I think I am getting over that cold FINALLY.. I have so much more energy its great to feel healthy again. :happy:
Biceps:
sets & reps
2x10 warm ups
5x6-8 BB Curls
5x6-8 DB Alternate Incline Curl
Triceps:
sets & reps
2x10 warm ups
5x6-8 Cable Tricep Push Down (Bar)
5x6-8 BB EZ Extension (Standing)
Forearms:
sets & reps
2x10 warm ups
5x6-8 BB Extension
Abs:
20x5 Cable Ab Crunch
Note:
Diet:
Back on track and my macros are looking good. Woohoo!
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,990...........225............ 113...........255
Daily Goal.. 3,004..........263............ 100...........263
*You've earned 514 extra calories from exercise today0 -
Thursday Week 7
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio":
Recumbent bike 45 min = 212 calories
Note: Will have to make up today's weight lifting day tomorrow. I was just to busy and didn't get home until really late. Np I am excited to be feeling good and working out at full strength again.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,710...........229............ 114.......191
Daily Goal..2,702...........236............ 90.........236
*You've earned 212 extra calories from exercise today0 -
Friday Week 7
Starting weight: 214 lbs
Todays weight: I did not weigh in today.
Workout "Cardio & Weight lifting (Upper & Lower back)":
Recumbent bike 45 min = 148 calories
Note: The DOMS in my legs has been harsh the last couple days meaning the muscles in my legs/knees are sore already and so they get tired quickly so I had to loosen the tension on the bike. I didn't burn as many calories but it is what it is and I found a way to complete it any ways.
Upper Back:
sets & reps
2x10 warm ups
5x6-8 BB Shrugs
5x6-8 BB Upright Row
5x6-8 Cable Lat Pull Down
5x6-8 Arm Row (Palm Down - Standing)
Lower Back:
sets & reps
2x10 warm ups
5x6-8 BB Good Morning
Note: I am getting very strong again. Daaayyymmmm it feels so good and I am almost at my previous maxes...almost, woohoo.:smokin: ,
Diet:
.......... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,821...........201............ 127 ...........216
Daily Goal.. 2,854..........249............ 95..............249
*You've earned 364 extra calories from exercise today0 -
Monday START Week 8
Starting weight: 214 lbs
Todays weight: 222lbs
Workout "Cardio & Weight lifting (Legs)":
Recumbent bike 45 min = 259 calories
Note:
Legs:
sets & reps
2x10 warm ups
7x6-8 Machine Leg Extensions
7x6-8 Leg Curl (Lying)
Note: I did a pretty easy leg day today (no calves). The reason for this was because last Saturday morning I badly stubbed my 3rd toe on my left foot on the rail of my stair case. I thought I might have broke it because I could not walk on it all day Saturday and hopped around all day Sunday. This was also the reason why I missed my Saturday work out and did not log in.
Today I can walk on it and the pain is going away rather quickly but doing any types of squats or calve raises was totally out of the question so I did what I could.
Diet:
I was a little to low today with my calories. I didn't eat my usual breakfast.
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,640...........279............ 70...........231
Daily Goal.. 2,913..........255............ 97...........255
*You've earned 423 extra calories from exercise today0 -
Tuesday Week 8
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Recumbent bike 45 min = 353 calories
Note:
Biceps:
sets & reps
2x10 warm ups
5x6-8 DB Curls
4x6-8 Preacher Curls
Triceps:
sets & reps
2x10 warm ups
5x6-8 Cable Tricep Extensions
4x6-8 BB Skull Crushers
Forearms:
4x6-8 BB Extension
Abs:
Ab Chair
20x5
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,080...........247............ 126...........239
Daily Goal.. 3,113...........272............ 103............272
*You've earned 623 extra calories from exercise today0 -
Wednesday Week 8
Starting weight: 214 lbs
Todays weight: 223 lbs
Workout "Cardio & Weight lifting (Back)":
Recumbent bike 45 min = 230 calories
Note:
Back:
sets & reps
2x10 warm ups
5x6-8 BB Upright Row
5x6-8 BB Shrug
5x6-8 BB T-Bar Row (Corner)
5x6-8 Cable Lat Pull Down
5x6-8 Cable Deadlift
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,904...........268............ 102...........219
Daily Goal.. 2,943...........257............ 98.............257
*You've earned 453 extra calories from exercise today0 -
Thursday Week 8
Starting weight: 214 lbs
Todays weight: 223 lbs
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Recumbent bike 45 min = 134 calories
Note:
Chest:
sets & reps
2x10 warm ups
6x6-8 Alternating BB Press & Behind Head Press
Shoulders:
sets & reps
2x10 warm ups
6x6-8 Machine Pec deck
Note: Did not have much time today but managed to squeeze in a quick work out.
Diet:
Did not log but tried to eat as normally as I would normally do.0 -
Saturday END Week 8
Starting weight: 214 lbs
Todays weight: 219 lbs
Workout "Cardio & Weight lifting (Legs)":
Recumbent bike 45 min = 281 calories
Note:
Leg:
sets & reps
2x10 warm ups
5x6-8 BB Squats
5x6-8 Machine Leg Extension
5x6-8 Machine Upright Leg Press
5x6-8 Machine Leg Curl (Lying)
Note: I tried but no direct calf work outs today(i.e. such as calf raises). My toe is still jacked up from last Saturday as I explained previously in the log. I taped it up to the other toe and was happy to have gotten this work out completed today! :happy:
Diet:
I like these macros today
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,981...........242............ 107...........262
Daily Goal.. 2,984...........261............ 99.............261
*You've earned 494 extra calories from exercise today0 -
Monday START Week 9
Starting weight: 214 lbs
Todays weight: 219 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Recumbent bike 45 min = 212 calories
Note:
Biceps:
sets & reps
2x10 warm ups
5x6-8 BB Curls
4x6-8 DB Concentration Curl
Triceps:
sets & reps
2x10 warm ups
5x6-8 Cable Tricep Push Down (Bar)
4x6-8 Cable Tricep Extension (Bent-Over)
Forearms:
sets & reps
2x10 warm ups
5x6-8 BB Extension
Abs:
20x5 Ab Chair0 -
Tuesday Week 9
Starting weight: 214 lbs
Todays weight: 217 lbs
Workout "Cardio":
Recumbent bike 45 min = 265 calories
Note: No weight lifting routine today. I will have to fit it in this Friday. I went out to watch a pro. basketball game yesterday (my first one) and ended up parting (drinking) afterwards.:drinker: Woke up a little tired, dehydrated, and just figured I would use this day to recoup.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,836...........208............ 109...........252
Daily Goal.. 2,858...........250............ 95.............250
*You've earned 368 extra calories from exercise today0 -
Wednesday Week 9
Starting weight: 214 lbs
Todays weight: 220 lbs
Workout "Cardio & Weight lifting (Back)":
Recumbent bike 45 min = 270 calories
Note: I had a really good energetic cardio day. Its like the time just flew by and I was even thinking of extending my time but decided against it. I have to eat back my exercise calories and tonight's dinner is fish and I am not a big fish eater lol.
Back:
sets & reps
2x10 warm ups
5x6-8 BB Upright Row
5x6-8 BB Shrug
5x6-8 Cable Lat Pull Down
5x6-8 Seated Row - Rope
5x6-8 BB Deadlift
Note: My lats are going to be sore. I am already feeling the soreness in them haha.
Diet:
Rocking it out today!
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,988...........256............ 91.............267
Daily Goal.. 3,020...........264............ 100...........264
*You've earned 530 extra calories from exercise today0 -
Thursday Week 9
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio & Weight lifting (Shoulders & Chest)":
Recumbent bike 45 min = 287 calories
Note:
Shoulders:
sets & reps
2x10 warm ups
5x6-8 DB Front Raise
5x6-8 DB Lying(inclined) Rear Lateral Raise
Chest:
sets & reps
2x10 warm ups
5x6-8 DB Fly
5x6-8 Machine Pec Deck
Note:
Diet:
Another great day!
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,004...........265............ 108...........256
Daily Goal.. 3,025...........264............ 100..........264
*You've earned 535 extra calories from exercise today0 -
Friday Week 9
Starting weight: 214 lbs
Todays weight: 222 lbs
Workout "Cardio & Weight lifting (Legs)":
Recumbent bike 45 min = 238 calories
Note:
Legs:
sets & reps
2x10 warm ups
5x6-8 BB Squats
5x6-8 Machine Leg Extensions
5x6-8 Upright Leg Press
Note: No direct calf work outs today because, well maybe my toe is broken after all. Here we are 2 weeks later and man it still hurts, but not as bad as last week but enough to hinder any isolation movements. There is really not much I can do but to tape it up and wait for it to heal so that's what I must do. Also I did not do any isolation hamstring work today either. My hammys were really sore from some thing I must have done last Wednesday, but I did indirectly work them out with some of the other exercises that I did today.
Diet:
No log today as tonight I went out to blow off some steam with my friends.0
