Yes_I_Can 
"First I want to Lose weight.
Gain muscle.
And Then, stay fit and healthy."
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I am doing the 12-week program from BB.com in hopes of completing it successfully. I hope to lose at least 20 ibs with this prgm.
-DAY ONE-
feb 23, '09:
Monday:
I warmed up for 10 mitnues in the bicycle machine.
Chest:
Flat Bench Press (12 reps) 3x's
barbell, 2 1/2 Ibs., barbell
Incline Bench Press (8-10 reps) 3x's
barbell
Decline Bench Press (6-8 reps)3x's
Triceps:
Cable Tricep Extentsions (12-15 reps) 3x's
20, 30 ibs.
Over-head Cable Extensions (10 reps) 1x
20 ibs.
Crunches:
Leg-Rise Crunches (failure)
3 sets; 30, 20, 25
Then downed a cup of whey protein pwder shake with yogurt.
Dinner serves: Steak..veges..n either noodles or brown rice. |
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