Wednesday, 10 Sep 2008
As promised (albeit a few days late), here is the Back/Bicep/Ab workout I am currently doing every four days. The weights shown are what I used as of today.
| PART | EXERCISE | SETS | REPS | WEIGHT |
| BACK | Wide-Grip Pulldown | 5* | 8-10 | 100 lbs x 8 |
| One-Arm DB Row | 3 | 8-10 | 30 lbs x 10 | |
| BICEPS | EZ Bar Curl | 5* | 8-10 | 40 lbs x 9 |
| Assisted Chin Up | 3 | 8-10 | -40 lbs x 8 | |
| ABS | Plank | 3 | 45 sec. | 45 sec. x 3 |
| Straight-Leg Crunch | 3 | 15 | BW x 15 | |
| Reverse Crunch | 3 | 15 | BW x 15 |
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TODAY’S EATS
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1. 60g raisins, cranberries, and oats, 3 egg whites, 1/2 c. French cut green beans
2. 3 oz. chicken thigh, 1 c. green beans, 1 apple
3. 1/2 T. cocoa, 1/2 c. 2% cottage cheese, 1 packet Splenda, 1 T. chocolate chips
4. 1/2 WW pita, 1/2 slice pepper jack cheese, 1 large slice honey roasted turkey breast
5. 1 Fiber One bar
6. BFL Golden Pancakes (PWO), 1 c. broccoli
Water: 16 cups
Supplements: multivitamin, calcium 600+D
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TODAY’S WORKOUT
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* M&F Back/Bicep/Abs (45 min)
* HIIT Run (25 min)
* 1-mile walk (17 min)