Back day!

Am cardio - turbo jam (I have got to remember not to kickbox on days that require a lot of shoulder strength....)

Workout - Back day

Warm-up 4 minute elliptical and light pull-ups

Pull-ups -130X10, -120X8, -110X8
BB row 10X10, 115X8, 115X8
seated cable row 75X10, 100X8
straight-arm pull-down (lat press-dwon) 100X10, 100X7 :(
SLDL 145X10, 145X10, 155X8 :)
Seated hamstring curl 120X10, 120X10, 140X8

PM cardio - 40 minutes bike

Food:

6:30 1/2 scoop whey


8:00
2 scoops whey
1/2 tbsp Udo's
1/2c oats
1/2 Tbsp smart balance lite, splenda

10:45
5 oz chicken breast
1/2c brown rice

1:30 PWO shake

3:00
5 oz chicken breast
1/2c brown rice

6:30
8 oz orange roughy
6 oz baked potato, smart balance lite
broccoli

9:30
2 eggs
4 whites
broccoli
spoonful PB

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