11.13.07 Eating and Training Log
Posted on Wednesday December 05, 2007 by Pete
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furl1130 am:
Oatmeal, 1 scoop of whey protein, cinnamon, soy milk, wheat germ
1 pm:
Chop Chop - Grilled chicken, brown rice, black beans, red onions topped with balsamic vinegar and salsa
230 pm:
Preworkout shake, Endorush by BSN
4 pm:
Post workout shake, LeanBody with 1 scoop of whey protein, soy milk
415 pm:
Ginseng, Spirulina, Wheat Grass Shot
530 pm:
Tofu
815 pm:
Chop Chop - Grilled chicken, brown rice, black beans, red onions topped with balsamic vinegar and salsa
230 am:
MetRx RTD 40 gram protein shake
11.13.07 Workout: Back and Abs
Lat pulldown
Set 1, 195 lbs, 12 reps
Set 2, 195 lbs, 10 reps
Set 3, 195 lbs, 8 reps
Deadlift
Set 1, 205 lbs, 8 reps
Set 2, 205 lbs, 8 reps
Set 3, 205 lbs, 8 reps
Smith Machine Barbell Row
Set 1, 185 lbs, 12 reps
Set 2, 185 lbs, 12 reps
Set 3, 185 lbs, 12 reps
Single Arm DB Row
Set 1, 100 lbs, 8 reps
Set 2, 100 lbs, 8 reps
Set 3, 100 lbs, 5 reps - drop set - 70 lbs, 7 reps (12 reps total)
Low back Machine Extension
Set 1, 180 lbs, 20 reps
Set 2, 210 lbs, 20 reps
Set 3, 210 lbs, 20 reps
Hammer Strength T bar row
Set 1, 115 lbs, 12 reps
Set 2, 115 lbs, 12 reps
Set 3, 115 lbs, 12 reps
Wide Grip Lat stretch
Set 1, 130 lbs, 15 reps
Set 2, 130 lbs, 15 reps
Set 3, 130 lbs, 15 reps
Weighted ab machine
Set 1, 145 lbs, 15 reps
Set 2, 145 lbs, 15 reps
Set 3, 145 lbs, 20 reps
Crunches
3 sets, 20 reps
Side Crunches
2 sets, 30 reps
Oblique Crunches
2 sets, 30 reps
Leg Lifts
1 set, 15 reps
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