|
Legs
Leg Extensions, split leg, 4.2.4
60x15 w-up
80x12 Working set rest pause last 2 reps to positive fail
Leg Press 4.2.4 close stance
200x15 w-up
400x12 w-up
600x12 working set to positive fail
Calve press 4.2.4
400x15 toes out to positive fail
400x15 toes in to positive fail
Seated Leg Curl 4.2.4
100x12 w-up
120x12 working set to positive fail
Seated calves 4.2.4
90x12 toes out to positive fail
90x9 toes in to positive fail
Bike Random hills L8 15 minutes
weight in 238 out 237
50 minutes
|
1965 kcal
|
Grasa: 129,26g | Prot: 135,53g | Carbh: 59,35g.
Desayuno: Ground Beef (Cooked), Water, Eggland's Best Hard-Cooked Peeled Medium Eggs. Almuerzo: Johnsonville Beef Brats, Baked or Broiled Salmon, Cooked Broccoli (from Fresh), Kraft Mayo, Water, Cauliflower, Avocado Vegetable Oil, Bragg Organic Apple Cider Vinegar, Spectrum Organic Ground Flaxseed. Cena: Pasta or Macaroni Salad with Meat, Beef Liver. Pasa Bocas / Otros: Johnsonville Beef Brats, Water, Almonds, Watermelon, Radish, Celery. más...
|
|
4423 kcal
|
Ejercicio:
Caminar (Lento) - 3/kph - 1 hora, Pesas - 40 minutos, Montar en Bicicleta (Rápido) - 24/kph - 20 minutos, 22Kill - 1 minuto, Ver TV - 7 horas, Durmiendo - 9 horas, Descansando - 5 horas y 29 minutos, Conduciendo - 30 minutos. más...
|
|