Tuesday, 2/12/08
Back
Pullups
warmup (3x) BW 5, 10, 6 (YEAHHHH... I had one of the trainers to spot... but I think I'm going to try no spotters next week)
60 x 12 (assisted)
50 x 8
50 x 4 (wide), 4 (close bar), 3 (wide)
40 x 3 (wide), 5 (close bar)
Seated Cable row on swiss ball
80 x 12 (warmup)
90 x 10
100 x 10
110 x 11
120 x 8
Lat Pulldown to chest
80 x 10
90 x 8
90 x 6
80 x 9
One Arm Row
30 x 10
35 x 8
40 x 6
30 x 12
Bent over row on Max rack
40 (+bar) x 10
50 (+bar) x 8
60 (+bar) x 6
80 (+bar) x 4
50 x 10
Cardio - 40 min on eliptical 4.21 miles and 443 calories burned
nutrition: medium day
Meal 1: 6:30am
? cup oats
1 whole egg
4-5 whites
Meal 2: 10am
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3: 12:30 - 1pm
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4: 3pm
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5: 5:30 - 6pm
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6: 9pm
Protein powder (for 25 grams)
?-1 tbspn natural PB