Training/Nutrition Log

Workout:
10 min warm-up on elliptical
Leg Press @ 225 lbs – 3 sets – 12 reps
Smith Machine Hack Squat @ 95 lbs – 3 sets – 15 reps
Lunge & Twist
Leg Extension @ 50 lbs – 4 sets of 10
Leg Curl @ 50 lbs – 3 sets of 12
Calf Raises @ 30 lbs – 4 sets of 10
DB Row @ 25 lbs – 2 sets of 15
Machine Row @ 60 lbs – 3 sets of 15
Lat Pull Down @ 70 lbs – 3 sets of 10
10 minute interval cardio: run, jog, walk -~ 70% intensity
Ab Circuit: Side crunches on stability ball with 10 lbs plate, 50 each side; wrist-ups for 20, crunches w/ legs up for 20, crunches with legs flat for 20, obliques for 50 each side, planks for 1 minute
Stretch/cool down

*Weight is at highest pound lifted

Nutrition
Kashi Cereal (1 cup)+ skim milk + 1/2 scoop whey protein powder
Muscle Milk (240 cal) (post-workout)
2 Fiber Tablets
Almonds (handfull)
Turkey sandwich on whole wheat bread w/ slice of low fat cheese & spinach
Veggie Chips
Lipton’s Green Tea + tsp honey
Water water water!!!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s