Nutrition and Training logs – 21, 22, 23, 24.09.2012

NUTRITION

21.09.2012 – 1860 calories, 144g carbs, 60g fat, 170g protein, 18g fiber

22.09.2012 – 1871 calories, 162g carbs, 52g fat, 183g protein, 28g fiber

23.09.2012 – Cheat day, I did not count calories

24.09.2012 – 1854 calories, 131g carbs, 66g fat, 180g protein, 24g fiber

 

 

TRAINING

 

  • 22.09.2012 – Chest and Arms High Volume
  1. Flat Dumbbell Bench Press – 10x20kg, 8x22kg, 7x26kg (per hand)
  2. Incline Dumbbell Bench Press – 7x20kg, 5x20kg, 7x20kg (per hand)
  3. Decline Barbell Bench Press – 15x40kg, 10x50kg, 6x60kg
  4. Cable Skull Crusher – 15×22.5kg, 11×27.5kg
  5. Overhead Cable Extension – 10x9kg, 6×11.5kg, 6x9kg+3x7kg drop set (per hand)
  6. Triceps Pushdown – 21x20kg, 9x32kg
  7. Machine Preacher Curl – 15x25kg, 10x25kg, 3x32kg+5x18kg drop set
  8. Cable Curl – 13x16kg, 11x18kg, 10x18kg
  9. Reverse Cable Curl – 16x9kg, 14x9kg

 

  • 24.09.2012 – Upper Low Volume
  1. Flat Dumbbell Bench Press – 7x24kg, 5x26kg, 4x28kg (per hand)
  2. Dips – 10, 6, 5, 4
  3. T-Bar Row – 20x25kg, 15x35kg, 8x50kg, 3x60kg (the bar’s weight is not added)

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: