Daily post
4/20/11
Cardio 30:02 minutes / 3.08 miles / 9:44 min/mile. 487 cal burn approx.
Warmup 5 min
Back
Bent-over Barbell-Row wrm-up 80/ 15
120 / 15 / x3
Hyperextensions 25 / 15 / x3 (probably last time doin this one for awhile, back to latpull downs and cable-rows etc.)
Dead-lift (straps under/over grip) 200 / 12 / x3 (I **** hate these, but they always get put into a routine at some point, I think it's more a leg workout than back but its always listed with back and legs. Assclowns. More of a fuck me up than a workout. Probably last time I do them for a long time again.)
Two sets low cable rows after 2nd and 3rd set of dead-lift to stretch out lower back. 75 lbs 15 reps.
Bi (at least I realized they were my sparing gloves not weight lifting gloves before I started the curls)
Hammer-curls (15 warmup @ 30 lbs ). 50 / 15 / x3
Cable-curls. 55 / 15 / x3
Preacher single-arm-dumbbell curls. 35 / 15 / x3
Calves
Rocking Barbell Calf Raise (warmup 150 / 15). 300 / 15 / x3
Barbell seated calf raise 120 / 15 / x3
Single standing calf raise 90 / 15 / x3
Oblc ABS
DUMBBELL SIDE BEND 50 /20 / X3
SUPERMAN
5 lbs raised hand/ 10 SECOND HOLD / 20 / X3
WEIGHTED CHOP (SWING-PLATE). 25 /20 / X3
Went into the swimming pool after a short shower.
Daily Macronutrient Intake for 4/19/11
Calories = 3678
Protein = 179g
Fat = 118g
Carbohydrate = 478g
Daily Vitamin & Mineral Intake
Saturated Fat =30.8g
Calcium =1630.3mg
Biotin =30mcg
Sodium =5626.8mg
Dietary Fiber =25.8g
Riboflavin =2.2mg
Selenium =119.4mcg
Iron =8.6mg
Pantothenic Acid =5.7mg
Sugars =165.1g
Niacin =28.2mg
Copper =2.2mcg
Vitamin D =625IU
Phosphorus =412mg
Polyunsaturated Fat =0g
Cholesterol =322.9mg
Vitamin B6 =3.3mg
Manganese =2.5mg
Vitamin E =61.8IU
Monounsaturated Fat =0g
Potassium =2025.3mg
Vitamin A =6177.8IU
Folic Acid =466mcg
Chromium =120mcg
Vitamin K =69.9mcg
Magnesium =252mg
Vitamin C= 251.8mg
Vitamin B12= 18.0mcg
Trans Fat= 0g
Thiamin=1.8mg
Zinc= 15.6mg
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