Certificate 3 in Fitness
Senior First Aid Certificate
Fitness Australia Registration
Currently studying Certificate 4 in Fitness

Wednesday, January 6, 2010

Biceps and Triceps and cardio

This morning I started off with cardio. I had cardio on a bike which always hurts the hell out of my legs, but that is the area I want to target big time. I did a total of 45 minutes on the bike.

This afternoon hit the gym for Biceps and Tri's.
Session was as follows -
Straight Barbell Curls: 12.5kg x 12, 15kg x 12, 17.5kg x 10, 20kg x 8
Hammer Curl - 9kg x 12, 10kg x 12, 12.5kg x 8
Bench Dips - 3 sets of 12
Overhead Tricep extensions with dumbbell - 6kg x 12, 7kg x 10, 7kg x 10
Concentration Curls - 6kg x 10, 7kg x 8, 7kg x 8
Close Grip Bench on Smith Machine - 25kg x 12, 35kg x 12, 40kg x 8
Tricep Pull Downs - 10kg x 12, 15kg x 10, 15kg 10

At the end I did some tricep push-ups just to make it burn a bit more.

Anyway I have just had lamb cutlets and grilled chicken breast for dinner and I am soooo full. Got my calories up today which was good - hit 1712 calories. Below is my food values for today, to give you an idea where I am at with food.

Calories - 1712
Fat - 88.7g
Sat Fat - 47g
Protein - 209.4g
Carbohydrate - 14.6g
Sodium - 1209mg

1 comment:

  1. Good stuff! Love that bike session...felt painful reading it...LOL
    keep up the good work!