Exercise, Food & Supplement Journal: 10.02.2012

Exercise:
WEIGHTLIFTING: WEEK FOUR!
DAY 4: Core
Dumbbell Push Sit-up: 3 sets of 15 – 20lbs
Vertical Leg-Hip Raise: 3 sets of 15
 – bodyweight
Abdominal Vacuum: 3 sets of 45 secs
Dumbbell 45° Side Bend: 3 sets of 15
 – 10lbs
Weighted Lying Twist: 3 sets of 10
 – ball
Weighted 45-degree Hyperextension: 3 sets of 15
 – 20lbs

Food:
– cheese omelette, grapefruit, water
– apple
– salad, beef patty, baked fries
– almonds
– post workout protein “shake” (whey + water)
– salmon, feta crepe, nutella crepe, sweet potato fries, chocolate mousse thing, long island

Supplements:
– none

Water:
– morning/workout: .375 liters
– pre lunch: .25
– afternoon: .25
– pre dinner: .5
– evening: .5 = 1.87L

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3 Comments

Filed under abs, air force, bodybuilding, diet, exercise, food, goals, health, poo, protein, pullups, pushups, running, water, weightlifting, workout

3 responses to “Exercise, Food & Supplement Journal: 10.02.2012

  1. It looks like you got a great routine going; keep up the good work. Great post and I look forward to sharing more with you:))

  2. Pingback: Food Dairy Calendar | Exercise.Food.Poo.

  3. Pingback: Exercise Progression | Exercise.Food.Poo.

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