br_e_co's Journal, 09 Mar 10

3/09/2010 Heavy Weight Workout:

V-Ups w/Med Balls between Feet and in hands (25)
Side Crunches (20 each side)
Planks (2x50 Seconds)
Side Plank w/Touch (20 each side)
Bench Press (2x10)
Close Grip Bench Press (1x10)
Arnold Dumbbell Press (1x10)
Dead Lift with Shoulder Shrug (2x10)
Pull Ups (1x10)
Seated Cable Row (1x10)
Calf Raises (2x10)
Dumbbell Side Lunge and Touch (10 each leg)
Rear Leg Extension (15 each leg)

High Crossover Cables:
Standing Arm Wrestler (10 each arm)
Flies on knees (1x10)
Flies (1x10)
Low Crossover Cables:
Flies (1x10)

Inverted Row (2x10)
Weighted Side Bends (2x15 each side)
Front Dumbbell Raises (1x10)
Lateral Dumbbell Raises (1x10)
Weighted Back Extension w/twist (1x20)
Pushup Position Row (10 each arm)
Chinups (2x10)
Dumbbell Overhead Triceps Press (2x10)
Standing Dumbbell Rows (1x10)
Cable Face Pull w/external rotation (2x10)
Kneeling Cable Woodchopper (15 each side)
Kneeling Cable Crunches (15)
Standing Reverse Cable Woodchopper (15 per side)
Weighted Single Leg Deadlift (10 each leg)
Weighted Side Leg Deadlift (10 each leg)
Single Ball Pushups w/feet on Bosu Ball (2x10)
Swiss Ball Spiderman (20 each side)
Swiss Ball Mountain Climber (20 each leg)
Dips (2x10)
20 minutes Cardio w sprints/Intervals

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1637 kcal

Fat: 51.62g | Prot: 132.34g | Carbs: 163.71g.   Breakfast: Double Protein, V8, Sunbutter, Coffee, Egg. Lunch: Starkist Select Chunk Light Tuna, Isopure, Nonfat Milk. Dinner: Taco Bell Soft Taco, Taco Bell Bean Burrito. Snacks/Other: Tamari Roasted Pumpkin Seeds, Thinkthin, Almond Milk, Honeycrisp Apple, Isopure. more...