June 30, 2011
5.6 mile run in the morning
1 mile run on the treadmill at the gym
Pre-exhaust SUPERSET: Lunges and Smith Squats
After warm up set...
Lunges: 20lbsx15, 30lbsx13, 40x10, 50x7, 50x7 (rep# was done on each leg, not total)
Squats: 50lbsx14, 70x14, 80x11, 90x7, 90x7, then drop 50x16
I've never done this kind of superset before and I rarely do lunges so it was killer!
Chin Ups: 80 lbs assistance x20, 70lbs assistance x 12, 60lbs assistance x 7 x 3
Tricep Dips(put a weight plate on my legs for resistance): No weight x20, 25lbsx16, 35lbsx12, 45lbsx8x2, then drop no weightx10
Alternating Bicep Curls: 20 (each arm) x10, 25x8x4
Barbell Skull Krushers: 40x16, 50x12x4
Leg Press: 90x20, 140x16, 190x12, 210x10, 230x8, drop 90x20
Bicep Cable Curls: 60x17, 70x14, 80x10, 90x5 (FAIL), 80x10, drop 50x8
Tricep Cable Press: 70x17, 80x14, 90x11, 100x8, 100x8, drop 50x16
Here are my nutrients with 239 remaining calories (today I had ezekiel bread, lots of peanut butter, berries, banana, dates, avocado, cashews, ezekiel cereal, soy milk, black bean spaghetti, cherry tomatoes, stevia):
How long will it take for the low sodium diet to pay off?!
Fat 87.3g 32.9%
Saturated Fat 12.3g
Carbohydrates 321.2g 53.8%
Protein 78.8g 13.2%
Going to come up with some good supersets for shoulders tomorrow. Can't wait!!!
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.