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Wednesday Diet and Workout
Jul 28th, 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..turkey slices, 5 or 6 cucumbers, 3 slices of pickle, cup diet coke.
- 3p-1 cup Silk Soy Milk mixed with 1 scoop Magnum Quattro protein powder.
- pre-cardio-1 pak Animal Cuts, water.
- dinner-salad with ground turkey (99% fat free), cup seltzer water.
- 10p-1 cup fat free cottage cheese.
Today’s workout is Back/Delts/Calves/Abs
- Pull ups-(3 sets) 8, 8, 8
- T-Bar-(3 sets)-115-12, 140-10+2, 165-5+5 (+ indicates had help).
- Narrow Grip Pull downs w/Triangle-(3 sets)-150-12, 160-12, 170-6+6
- Seated Wide Grip Pulls-(3 sets 12)-90, 100, 110
- Pec Deck-(3 sets 12)-85, 90, 95
Calves-
- Seated-(3 sets w/180 each side)-30, 40, 50
- Standing Calves-(3 sets)-225-10, 225-10, 135-15
Abs-(these were done circuit style, one after the other twice).
- Flat board rollup/leg raise-2 sets 12
- “Ball Toss”-2 sets 12
- Vertical Leg Raise-2 sets 12
Cardio-(None, still letting the knee heal, hoping to do cardio on Friday).
That’s my Wednesday, Thursday is Chest/shoulders, Friday is cardio only and then Sat/Sun are off days.
“G”