Jornal de gerdik, 13 abr 11

10.5%

Ummmmm, yea. I think the calories need to bump up! I have not been this low in weight in a long time. I just need to figure out what the eff my optimum nutrient split needs to be to coincide with the calorie bump. Hmmmm....think...think...think....

Full Body Workout (Pull Day - Light)

Muscle Snatches
- 45lbs x 8 reps
- 65lbs x 6 reps
- 95lbs x 3 reps

Bulgarian Dead Lift
- 40lbs x 8 reps each side
- 50lbs x "
- 50lbs x "


Horizontal Pull Up
- body wt. x 10 reps x 4 sets

1-Arm Hold for 5 seconds each side x 3 reps

1-Arm Pull Ups Assisted
- 50lbs assist x 6 reps
- 50lbs assist x 6 reps

Cable Rope Chops
- 60lbs x 8 reps
- 70lbs x 8 reps
- 70lbs x 8 reps

Squatting Cable Crunch
- 70lbs x 15 reps x 3 sets

Cardio: SPIN Class for 20-25 minutes

Middle of the Week! Have a good day people!

Song of the Day - Robin Thicke - Jus Right

53,8 kg Perdidos até agora: 2,9 kg.    Ainda faltam: 0 kg.    Dieta seguida: Razoavelmente Bem.