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Old 08-10-2007, 06:54 PM   #1 (permalink)
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Xeberus Training/Diet Log

August 10, 2007

Workout:

5 minutes doing Combinations on the heavy bag.

benchpress 150lbs x 10 3 sets

4 laps at the park (1.5mile laps)

standard arm curls 30 with each arm (12lbs)

Food/Water:
1 x 60g protein shake = 60g protein 310cal 2g fat
1 x peanut butter sandwich = 24g protein 600cal 35g fat
1 x 12ounce glass of milk = 8g protein 80cal 0g fat
4 x Liter of water

+ whatever i have for supper
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Old 08-16-2007, 12:29 AM   #2 (permalink)
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August 15th 2007

Workout

- 15min working combinations on heavy bag x 3

- 150lbs x 12 3 sets

- 12lbs arm curls x 20 each arm 3sets

- 20 weighted sit-ups

Food

60g protein shake

peanut butter sandwich

chicken breasts x 4 + ketchup

3 1/2 liters of water
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Old 08-17-2007, 02:57 PM   #3 (permalink)
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August 16, 2007 (yesterday)

Workout

12lbs arm curls x 12 3 sets /w each arm
15min heavy bag session x 3


Food

Protein shake
peanut butter sandwich
foot long chicken subway sandwich (no chips)
3 1/2 liters of water
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Old 08-17-2007, 02:58 PM   #4 (permalink)
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August 17, 2007

Workout

6 laps at the park (1.5mile laps) = 9miles


Food

Protein shake

4 eggs scambled with cheese + lean ham

Chicken Breast x 2

2liters of water
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Last edited by xeberus : 08-17-2007 at 11:19 PM.
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Old 08-23-2007, 05:41 PM   #5 (permalink)
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started using my colleges facilities on monday.

Workout:

Benchpress:
185 x 12
205 x 8
225 x 6
225 x 6

Arm Curl
12lbs x 30 each arm
15lbs x 30 each arm
20lbs x 20 each arm

60 sit-ups
45 push-ups

3miles on the indoor track (mostly jogged)

Monday Wednesday Friday
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Old 12-07-2009, 01:46 AM   #6 (permalink)
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