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Pre workout rice and nap
Today chest and back, with extra back and arms work. Bench firsts 45s 5x5, no problem
squats 55s 5x5 nailed it
and rows 45s 5x5, here we go !got em good!
Lat pul downs 4x12 85 lb 10reps
Seated row 4x12 42.5lb good some drop sets for 5 and 6
Single arm row 4x12. 35s supaset bi
Bicep curl 4x12 or drop sets 30s drop 20s
Abs ball sits 4x12 squeeze!
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94.6 kg
Lost so far: 7.4 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 12 September 2021:
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1882 kcal
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Fat: 109.12g | Prot: 119.92g | Carbs: 105.74g.
Breakfast: Egg Omelet or Scrambled Egg with Onions, Peppers, Tomatoes and Mushrooms. Lunch: Ground Beef (90% Lean / 10% Fat) , White Rice. Dinner: Broccoli , Caesar Salad with Romaine, Rotisserie Chicken, Butter . Snacks/Other: Danone Oikos 0% Greek Yogurt, Pure Protein Protein Bar. more...
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3348 kcal
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Exercise:
Weight Training (Bodybuilding) - 1 hour and 30 minutes, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...
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Gaining 1.3 kg a Week
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