12Dec/100
Back/Tricep/Heavy Bag
- Weighted Pullups - 3x6 one warm up with bodyweight for 12 reps then on the last set of weighted i dropped the weight off and did 10 reps
- t-bar rows - 3x12 one drop set for 15
- Reverse Grip Cambered bar Rows superset standing rope pulldowns - 3x12
- wide-grip pulldowns - 3x12 one dropset
- standing db rows superset hyper ext - 3x12
- standing overhead one arm db ext superet rope 2 hand kickouts standing 3x12
- heavy bag practice 20 minutes
here is a couple more digitals from yesterday
-
- BACK DEC 11 2010
-
- BACK DEC 11 2010
12Dec/100
Food Log Saturday December 11
It has been nice for the past couple of days to be relaxed on my nutrition plan. I can now say I'm over it though. I'm going back to my normal foods today.
- 8am - 1/2 cup oatmeal 1 scoop whey,1 scoop whey shake
- 10:15am - Turkey Burger on Flat Bread
- 10:45am - Workout
- 12:30pm - 54g whey shake
- 2:20pm - 1 whole flatbread pizza,1 banana,1 tbsp peanutbutter
- 6pm - 2 flatbread chicken sandwiches,1 banana 1 tbsp peanutbutter
- 12am - 2 flatbread chicken sandwiches, 1 pint Fudge Cake Brownie Ben & Jerries.
Last night went over to a friends house and watched the UFC Fights. I was going for GSP. He ended up winning but it was a boring fight imo.