Diario de br_e_co, 12 mar. 10

3/12/2010 Heavy Weight Workout:

Hanging Leg Lifts (2x15)
Side Crunches (20 each side)
Planks (2x50 Seconds)
Side Plank w/Touch (20 each side)

Dumbbell Flies (3x8)
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)

Low Crossover Cables:
Flies (1x12)

Inverted Row (2x10)
Weighted Side Bends (2x15 each side)
Weighted Back Extension w/twist (1x20)
Pushup Position Row (10 each arm)
Chinups (2x10)
Dumbbell Overhead Triceps Press (2x10)

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 Mountain Climber (20 each leg)
Dips (2x10)
20 minutes Cardio w sprints/Intervals

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1866 kcal

Grasa: 86,79g | Prot: 173,46g | Carbh: 98,61g.   Desayuno: Shredded Cheddar, Eggs. Almuerzo: Newman's Own Low Fat Balsamic Vinaigrette, Baby Spinach. Cena: LaRosas. Pasa Bocas / Otros: Deli Roast Beef, Almonds, Thinkthin, Trader Joe's Beef Jerkey, Isopure, Almond Milk. más...