|
30 minutes jogging (calorie meter rated it 450 calories. 5mph for first 15 mins. Intervals of 3.5 and 5.5 for the rest)
Flat Bench Press. 45lbs each side.
6 reps of 8. (Increase of 10 lbs each)
Descending Dumb Bell Lift. 30lbs each.
4 reps of 10.
Flat Dumb Bell Lift. 30lbs each.
4 reps of 10.
Crunch Machine: 115lbs
3 reps of 15
Torso Machine: 135lbs
2 reps of 20 each side
Vertical Chest Fly Machine: 115lbs
(Increase of 15lbs)
3 Reps of 8.
|
1953 kcal
|
Yağ: 75,19g | Prot: 127,37g | Karb: 196,66g.
Kahvaltı: Bananas. Öğle Yemeği: Blackberries , Raspberries , Giant Eagle Low Fat Cottage Cheese, Publix Onions, Scrambled Egg . Akşam Yemeği: T. Marzetti Original Slaw Dressing, Dole Classic Cole Slaw Mix, Great Value Enriched Hamburger Buns, Pulled Pork. Aperatifler/Diğer: Back to Nature Classic Granola, Blackberries , Raspberries , Strawberries , Giant Eagle Greek Nonfat Yogurt Plain. devamı için...
|
|
3129 kcal
|
Egzersiz:
Ağırlık Çalışması (Orta) - 1 saat ve 30 dakika, Dinlenme - 14 saat ve 30 dakika, Uyku - 8 saat. devamı için...
|
|