Stage 1, A4
Squats: 2x12x40 lbs
Push Ups: 2x12 (knuckles, toes on bench)
Seated Rows: 2x12x40 lbs
Step Ups: 2x12x12.5 lbs each
Prone Jackknives: 2x10
Notes: set both alarm clocks wrong--woke up late and had to rush
Nutrition: 2110 cals; 18.8% fat, 41.1% carbs, 40% protein
Next day: 1861 cals; 25% fat, 34.9% carbs, 40.1% protein
Stage 1, B4
Deadlifts: 2x12x50 lbs
DB Shoulder Press: 2x12x15 lbs each
Wide Grip Pulldowns: 2x12x30 lbs
Lunges: 2x12x15 lbs each
Crunches: 2x10x10 (long arm, Swiss ball)
Notes: 1 scoop protein powder before; so sleepy all day long
up: 6 am
bed: 11 pm
hungry @ 5:15 pm
Nutrition: 2303 cals; 19.8% fat, 46.1% carbs, 34.1% protein
Next day: 1994 cals; 12.6% fat, 42.3% carbs, 45% protein
Notes: sleepy all day
up: 7 am
bed: 11 pm
hungry @ 4:20 pm
TKD: heavy bag work for 50 minutes. Ow.
Stage 1, A5
Squats: 3x10x40 lbs
Pushups: 3x10 (knuckles, toes on bench)
Seated Rows: 3x10x40 lbs
Step Ups: 3x10x15 lbs each
Prone Jackknives: 3x12
Notes: up: 6 am (2 am); down: 12 am
Nutrition: 2118 cals*; 24.1% fat, 35.2% carbs, 40.7% protein
*lunch out @ Indian restaurant--couldn't find all the food in SP :P
Weekend:
Sat: 1470 cals; 16.3% fat, 40.3% carbs, 43.4% protein
(up: 9 am; nap; bed: 11 pm)
Sun: 1749 cals; 32.7% fat, 37.1%, 30.1% protein
(up: 7 am; nap; bed: 11 pm)
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