madanjen- Журнал, 10 июн 16

I am totally hurting today and tomorrow will probably be worse BUT...I really like the accomplishment!

Here was my workout yesterday:

Slow motion pushups 20 30s
Wide front pull ups 25 60s
Alternating shoulder press 30c/15 60s
Two arm tri kick backs 20/12 30 s
In out bicep curls 20c/6 each 40s

Standard push ups 20 45s
Reverse grip chin ups 20 40s
Deep swimmers press 20/12 30s
Chair dips 25/40s
Full supination conc. Curl 20c/15 30s

Military push ups 12 30s
Close grip overhand pull up 20 40s
Upright rows 20c/12 30s
Palms down tri extensions 20/13 20s
Static arm curls 20c/16 40s

Wide fly pushups 21 30s
Heavy pants 35/15 30s
In and out shoulder flys 20/10 each 40s
Chair dips 25/40
Crouching cohen curl 20c/11 30s


Standard push up 20 30s
Lawn mower 45/8 30s
Seated 2 angle shoulder fly 20/10 each 45s
Overhead tri extension 20/12 30s
21s 20/7,7,7 45s

Military push ups 12 30s
Back fly 20/12 30s
Y press 30c/12 30s
Kickbacks 20/15 30s
Standing alternating bicep curls 20c/12 30s

Wide fly pushups 25 40s
Elbow out lawnmower 35/10 40s
Alternating shoulder press 30/13 40s
Chair dips 25 40s
Seated concentration curl 20c/15 40s

Standard push up 20 40s
Wide grip pull up 20 40s
Scarecrow 15/12 30s
Lying tri extension 20/15 30s
One arm corkscrew curl 20c/14 40s

Diamond push up 15 30s
Seated back flys 20/12 30s
Deep swimmers press 20/15 30s
Overhead tri extensions 20/15 30s
Hammer curls 20c/15 30s

Military push up 13 30s
Single arm bent rows 35/15 40s
Upright rows 20c/13 30s
Seated tri extensions 20/12 30s
In and out curls 20/12 30s

Wide fly pushups 15 30s
Reverse grip chin ups 20 30s
Seated 2 angle shoulder flys 20/10 each 40s
Two arm tri kickbacks 20/12 30s
Curl up hammer down 20/12 30s

Standard pushups, maximum reps 21 45s
Single arm bent rows 35/maximum reps 18 60s
Alternating shoulder press 30/maximum reps 13 45s
Chair dips maximum reps 13 28s
Alternating arm curls 30/maximum reps 13 60s

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437 ккал

Жир: 26,57г | Белк: 30,52г | Углев: 20,26г.   Завтрак: Oroweat Healthy Multi-Grain, Mozzarella Cheese (Whole Milk, Low Moisture), Hormel Original Pepperoni Slices, Egg Beaters Egg Beaters - Original. Перекус/Другое: Trader Joe's Mozzarella Part Skim Low Moisture Cheese. подробнее ...

2460 ккал

Упражнение: P90X AB RIPPER - 16 минуты, Отдыхать - 15 часа и 44 минуты, Спать - 8 часа. подробнее ...