JenKatja Günlüğü, 12 Nis 13

4 min warm up ramp master level 1 speed 120
40 toe touches in plank
20 each side single leg bridges on medicine ball
15 each side triceps flies on hands and knees with 5 lb weight
15 leg lifts with both legs
15 triceps let downs to count of 10
20 each side single leg bridges on medicine ball
10 each side lunges with stability ball to a press with 12 lb weights
15 each side triceps flies on hands and knees with 5 lb weight
15 leg lifts with both legs
15 triceps let downs to count of 10
15 modified lunges
15 leg lifts with both legs
15 modified lunges
15 triceps let downs to count of 10

Knee excercises
20 bridges with ball between knees
20 leg lifts each side while crunching
2 sets of 20 each side side leg lifts
IT band stretch each side
3 sets of 30 each side knee bends with band
2 sets of 20 calf raises both legs
10 each leg calf raises one leg

Cardio
20 min elliptical cardio function 5.5-6.0 HB 147

80,5 kg Bugüne kadar kayıp: 21,1 kg.    Geriye kalan: 24,3 kg.    Diyet Takibi: Oldukça İyi.

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2013 kcal

Yağ: 57,93g | Prot: 75,52g | Karb: 268,60g.   Kahvaltı: Milk (1% Lowfat with Added Vitamin A) , 100% Natural Oats & Whey - Vanilla Bean, Coffee, No Calorie Sweetener. Öğle Yemeği: Tomatoes, American Cheese, Everything Bagel. Akşam Yemeği: Vanilla Ice Cream Sandwiches, Maraschino Cherries, Rum, 90 Calorie Coke, Dry Grated Parmesan Cheese, Red Table Wine, Fire Roasted Diced Tomatoes, Penne Pasta, Sweet Italian Links Sausage. Aperatifler/Diğer: Fruit Snacks Mixed Fruit, Milk Chocolate Eggs, Peanut Butter, Everything Bagel, Extra Virgin Olive Oil, Deli Sliced Ham. devamı için...

2777 kcal

Egzersiz: Masa Çalışmaları - 2 saat ve 30 dakika, Taşıt Sürüş - 1 saat, Egzersiz Makinesi (Orta) - 25 dakika, Jimnastik (Hafif, Örneğin Ev Egzersizi) - 15 dakika, Jimnastik (Örneğin. Ağırlık , Şınav) - 30 dakika, Dinlenme - 10 saat ve 50 dakika, Uyku - 8 saat, Ev İşi - 30 dakika. devamı için...