AdamFredericton's Journal, 19 Sep 21

Gym time. Should be good squats 62.5s 5x5
Yes

Oh press 27.5. Close - better nutriaic. Next time if you want this one.



Dead’s. 72.5a 4x5. Add shrugs 4x8

Then shoulders

30 barbel seated oh press 4x12 do again only got 10 on 4
Then 20 rear felt flys - try a little heavier

Side raise SS front raise 10s. 4 x 10

94.1 kg Lost so far: 8.0 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

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1791 kcal

Fat: 72.91g | Prot: 102.43g | Carbs: 186.33g.   Breakfast: Danone Oikos 0% Greek Yogurt, Blueberries , Oatmeal, Coffee with Cream. Lunch: Egg White , Egg, Dempster's Whole Grain Bread, Cheddar Cheese , Butter , e.d. Smith Raspberry Jam. Dinner: Lilydale Chicken Breast Boneless Skinless, McCain Sweet Potato Fries , Mayonnaise . Snacks/Other: Chocolate Chip Cookie (Home Recipe or Purchased), 2% Fat Milk, Fibre 1 Oats & Chocolate Chewy Bar. more...

2983 kcal

Exercise: Weight Training (Bodybuilding) - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...