Monday 17 August 2009

Final week of routine

For the final week on this weights routine, I've decided to up the weights and drop the reps a bit just for a little bit of interest. So, 6kg on lunges and squats at 3x 15 is now 7kg at 3x 12; 4kg on dumbbell shoulder presses at 3x 15 is now 5kg at 3x 11; and I've added a half weight (I think it's 3.5kg) to the pec deck and lat pulldowns machines to up from 14kg to 17.5kg and 21kg to 24.5kg for those exercises and gone from 3x 15 reps to 3x 12.

I'm feeling it already. Raaaar! :oD (though my arms were -still- sore from Saturday and feeling rock hard!)

Exercise - weights and a teensy bit of cardio (10mins x-trainer, 10 mins stepper), possibly a 2.75 mile run later.

B - cheerios with semi-skimmed milk
S - banana
L - Beef, chilli, Ginger Pho (from EAT; sooo nice but sooo expensive!)
S - protein bar
S - left-over fairy cake(!) and 3 tangerines
S - protein shake
D - rib eye steak (trimmed), salad (lettuce, tomato and cucumber) and wholemeal granary bread

Calories (kcal) 1826
Protein (g) 155.8 (35.4%)
Carbohydrate (g) 184.3 (39.2%)
Fat (g) 49.6 (25.4%)
Fruit & Veg 6.1

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