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Last Night's Workout: Back/Abs
Chin-Up: 20, 15, 10, 10, 5 reps
Underhand Cable Pulldowns: 5, 10, 10, 15, 20 reps
Superset
Leverage Iso Row: 20, 15, 10, 10, 5 reps
Cable Reverse Crunch: 20, 15, 10, 10, 5 reps
Seated Cable Rows: 5, 10, 10, 15, 20 reps
Cable Crunch: 5, 10, 10, 15, 20 reps
Superset
Bent Over Barbell Row: 20, 15, 10, 10, 5 reps
Seated Leg Tucks: 5x20 reps
Reverse Grip Bent-Over Rows: 5, 10, 10, 15, 20 reps
Cardio: Elliptical
15-minute intervals: 3 min. easy, 1 min. hard
It was nice to get back into the routine Once the storm was over, and my gym was once again accessible.
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2281 kcal
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Yağ: 71,25g | Prot: 187,33g | Karb: 227,73g.
Kahvaltı: Quaker Quick Oats, Ralphs Whole Raw Almonds, Dymatize Nutrition Elite XT Rich Vanilla. Öğle Yemeği: Mustard, Lettuce Salad with Assorted Vegetables, Thomas' Sahara 100% Whole Wheat Wraps, Tyson Foods Deli Slices Roast Beef, Kroger Low Fat Cottage Cheese, Blueberries. Akşam Yemeği: Jif Natural Creamy Peanut Butter, Pepperidge Farm 100% Natural Whole Wheat Bread, Market Basket Low Fat Cottage Cheese, Blueberries. Aperatifler/Diğer: Dymatize Nutrition Elite XT Rich Vanilla, Quaker Quick Oats, MET-Rx Ultramyosyn Whey Isolate, Archer Farms Raw Almonds Unsalted. devamı için...
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2898 kcal
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Egzersiz:
Ağırlık Çalışması (Orta) - 1 saat, HIIT - 15 dakika, Dinlenme - 6 saat ve 15 dakika, Uyku - 8 saat, Masa Çalışmaları - 8 saat, Yürüme (Orta Hızda) - 5/kph - 30 dakika. devamı için...
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