Lean Circuit 2 - 1 set of 12 (or at least 10) to failure of the following:
sumo squat w/ anterior deltoid lift (+1 set of 3 squats, super slow) [15 lb dumbbell, a pair for breakdown set]
double-arm row w/ single leg lift (+1 set of 3 rows, super slow) [20 lb dumbbells]
single hamstring curl w/ lateral raise (+1 set of 3 raises, super slow) [5 lb dumbbell]
runner's lunge w/ double-arm rows (+1 set of 3 rows, super slow) [20 lb dumbbells]
lateral raise w/ abduction (+1 set of 3 raises, super slow) [5 lb dumbbells]
plank w/ single-arm row (+1 set of 3 push ups, super slow) [20 lb dumbbell] - all on toes
reverse lunge w/ lateral raise (+1 set of 3 raises, super slow) [5 lb dumbbell]
posterior deltoid raise w/ leg lift (+1 set of 3 raises, super slow) [5 lb dumbbell]
squat w/ double-arm anterior deltoid lift (+1 set of 3 squats, super slow) [5 lb dumbbell, pair of 20 for breakdown set]
7:10 AM - apple & cottage cheese
10:50 AM - turkey bacon, toast, scrambled eggs w/ onion, green pepper & picante sauce, coffee w/ half-and-half & Splenda
2:40 PM - sweet potato & turkey casserole
4:00 PM - cauliflower w/ sweet onion dressing; There was dressing left over when I finished my vegetables, so I licked the plate. What? I'd already logged the whole amount - I was not letting those delicious calories go to waste!
6:35 PM - chicken salad, toast
Calories - 1675
Carbs - 162 (22 fiber)
Protein - 131
Fat - 56
C/P/F Ratio - 38.6/31.3/30.1
sumo squat w/ anterior deltoid lift (+1 set of 3 squats, super slow) [15 lb dumbbell, a pair for breakdown set]
double-arm row w/ single leg lift (+1 set of 3 rows, super slow) [20 lb dumbbells]
single hamstring curl w/ lateral raise (+1 set of 3 raises, super slow) [5 lb dumbbell]
runner's lunge w/ double-arm rows (+1 set of 3 rows, super slow) [20 lb dumbbells]
lateral raise w/ abduction (+1 set of 3 raises, super slow) [5 lb dumbbells]
plank w/ single-arm row (+1 set of 3 push ups, super slow) [20 lb dumbbell] - all on toes
reverse lunge w/ lateral raise (+1 set of 3 raises, super slow) [5 lb dumbbell]
posterior deltoid raise w/ leg lift (+1 set of 3 raises, super slow) [5 lb dumbbell]
squat w/ double-arm anterior deltoid lift (+1 set of 3 squats, super slow) [5 lb dumbbell, pair of 20 for breakdown set]
7:10 AM - apple & cottage cheese
10:50 AM - turkey bacon, toast, scrambled eggs w/ onion, green pepper & picante sauce, coffee w/ half-and-half & Splenda
2:40 PM - sweet potato & turkey casserole
4:00 PM - cauliflower w/ sweet onion dressing; There was dressing left over when I finished my vegetables, so I licked the plate. What? I'd already logged the whole amount - I was not letting those delicious calories go to waste!
6:35 PM - chicken salad, toast
Calories - 1675
Carbs - 162 (22 fiber)
Protein - 131
Fat - 56
C/P/F Ratio - 38.6/31.3/30.1
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