Archive for February, 2009

Workout 02/24/2009

February 25, 2009

Row, 7 mins, 1556m
Squat, Free(10), 35(10, 45(10), 45(8), 50(7)
Flat on Bench DB dip behind head 35(10), 35(10), 40(6)
Seated Machine Horizontal Lat pull 60(10), 65(6), 65(4)
Cable Lat pull 85(10), 95(10), 100(7)
Hanging leg raise 10×3

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Workout 02/10/2009

February 11, 2009

row 7 mins 1500m
OHP 45(3)
Straight row 45(3)
lying lat dip 30 35 35
lat machine 1 pulldown 65 65 65
deadlift 35(10) 35(10) 35(7)
cable seat row 100 100 100
lat pulldown 85 85 85

Workout 02/09/2009

February 10, 2009

Squat 35 45 55
Bench press 25(10) 30(4) 25(7)
Leg press 115 125 130
Seated shin raise 60 70 80
Seated calf pulldown 60 70

Workout 02/06/2009

February 8, 2009

Squat 50(2) 55(1)
Bench 30(3)
Incline 15(1) 20(2)
Seated cable straight press 60(3)
Seated shoulder press 40(2) 50(1)
Cable bicep curl 32.5 37.6 42.5
DB shoulder raise 12.5 15(2)
DB shoulder front raise 15(3)

Workout 02/03/2009

February 4, 2009

shoulder press: 5×3 10lbs
DB lat behind head: 35 (10), 35 (10), 40 (8)
seated lat pull m/c: 90(10),90(8), 90(8)
seated lat cable row: 35(10), 42.5(10),42.5(10)
lat pulldown: 85(8), 75(10), 75(10)

Meal 02/03/2009

February 4, 2009

BF: oats with banana
Lunch: shwarma+french fries
Snack: apple+nuts+protein shake
Dinner: white rice+okra fry+daal+falafel curry.

Meal 02/02/2009

February 2, 2009

BF: oats and omellette
Lunch: lavash+peanut broccoli+falafel+cottage cheese.
Dinner: quinoa+broccoli+falafel.

Meal 02/01/2009

February 2, 2009

Brunch: tea, brown rice with Daal and tofu.
Snack: bagel with nutella.
Dinner: white rice with kadhi, cabbage and cauliflower dish, steamed broccoli

Workout 02/01/2009

February 2, 2009

Squat 45(1) 50(2)
Row 5 mins
Seated BB curl 50(10×2) 60(7×1)
DB tricep dip 30(1) 35(1)
Seated DB curl 22.5(3)
Cable curl 20(3)
Behind head tricep cable pull 27.5
Cable standing curl 27.5-32.5
Tricep pulldown 27.5

Meal 01/31/2009

February 1, 2009

Brunch: 5 luchis with cauliflower and tea
Pre-dinner: berry smoothie
Dinner: spaghetti with eggplant cutlet and soup.