02/18/08 Training
Deadlifts
set 1 x 95# x 8
set 2 x 135# x 6
set 3 x 135# x 6
set 4 x 155# x 5
set 5 x 155# x 4
Straight leg deads (DB)
set 1 x 35's x 12
set 2 x 40's x 10
set 3 x 45's x 8
Lying leg curls
set 1 x 80# x 10
set 2 x 80# x 6
set 3 x 80# x 7
Iso Row
set 1 x 90# x 14
set 2 x 140# x 6
set 3 x 140# x 6
set 4 x 120# x 8
set 5 x 120# x 8
Stationary Bike
30 min
Level 5
fast speed (didn't look for rpm
)
Food Intake (will be updated during the day, as I have time)
Meal 1
True Mass 2 scoops
cal 420 pro 33.3 fat 11.3 carb 46.7
(don't normally use this, but kids were home today, I was distracted so I grabbed it and drank it on the way to the gym)
Meal 2
Chicken Breast 4oz
cal 185 pro 35.2 fat 4 carb 0
Brown Rice 1 cup
cal 216 pro 5 fat 1.8 carb 44.8
Meal 3
Lean Dessert Protien 2 scoops
cal 280 pro 40 fat 6 carb 14
Apple
cal 81 pro 0.3 fat 0.5 carb 21
Cashews .25 cup
cal 187 pro 5.4 fat 15.4 carb 9.7
Meal 4
2 slices whole wheat bread
cal 100 pro 8 fat 2 carb 20
1 tbsp natty pb
cal 105 pro 4 fat 8 carb 3
2 scoops eas P.P.
cal 140 pro 27 fat 2.5 carb 3
Meal 5
Chicken Breast 5.3oz
cal 245 pro 46.6 fat 5.4 carb 0
Brown Rice 1 cup
cal 216 pro 5 fat 1.8 carb 44.8
Daily total
cal 2175 pro 209.8 fat 58.7 carb 207
P 38% F 24% C 38%