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Monday Diet and Workout
Jul 26th, 2010 by krgace
Today’s plan.
- 7a-1 pak Animal Cuts, water.
- 7:30a-5 egg whites, 1 whole egg, cup iced tea.
- 10a-1 cup dry oats mixed with water and 1 scoop Magnum Quattro Protein powder.
- lunch-1 pak Animal Pak, with lunch which was.. 1 cup non fat cottage cheese, 5 or 6 rice cake minis, 1 cup seltzer water. (Had a haircut appt).
- 3p-1 scoop Magnum Quattro mixed with 1 cup Silk Soy Milk.
- pre-cardio-1 pak Animal Cuts, water.
- dinner- 2 pieces butter flied chicken breast (baked), cup broccoli, cup seltzer water.
- 10p-1 cup fat free cottage cheese, water.
Today’s workout is Hell Raiser Training and “GUNS” plus abs/cardio.
Triceps-
- Close grip Flat bench-(3 sets)-185-10, 205-10, 205-8
- Cross body DBs-(3 sets)-20-12, 25-12, 35-12
- Straight Bar Push-(3 sets)-150-12, 175-12, 185-10
- Rope Kicks-(4 sets)-25-12, 27.5-12, 30-12, 32.5-12
Biceps-
- DB Preacher Curls-(done L/R/Both-3 sets)-25-12, 25-12, 30-12
- Hammer Curls-(3 sets)-35-12 X 3
- Seated Curls on Seated Row Machine-(3 sets)-60-12, 70-12, 80-10
- Cable Curls Finisher-(3 sets)-45-12 X 3
Abs-(done 3 times, in circuit fashion)-
- Flat board crunch/Roll ups-3 sets 12, holding on the #12
- Lying crunch/Ball throw-3 sets 12
- Rope Crunches-3 sets 12 w/140
**No cardio tonight, still letting the knee heal. Hope to start again on Wednesday, Thursday and Friday.
That’s my Monday, Tuesday is WHEELS! Until then..
“G”