AdamFredericton's Journal, 14 Sep 21

Here we are again at the gym. Squats, OHP, Dead’s. Then let’s do abs and tris ok
Squats 57.5s 5x5 GO

Let’s try OH press at 25s what the heck! No problem let’s start Rachel up the weight

Dead’s feeling crazy let’s go to 70s 5x5 yeah buddy

Now we gonna kill and shape and build abs or what? Captains leg raise 4x10s try for more leg extensions next time
Ball sits 4x12 try for more focus squeeze next
Cable crunch 4x10 60

Triceps rope 4x10 30
94.0 kg Lost so far: 8.1 kg.    Still to go: 1.0 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 14 September 2021:
1614 kcal Fat: 40.71g | Prot: 130.15g | Carbs: 180.58g.   Breakfast: Coffee with Cream, Danone Oikos 0% Greek Yogurt, Blueberries, Oatmeal, Turkey Breast Meat . Lunch: Almonds , Danone Oikos 0% Greek Yogurt. Dinner: White Rice, Baked or Broiled Haddock, Broccoli . Snacks/Other: Processed Cheese, Egg, Everything Bagel, Bacon, Sugar Cookies (Includes Vanilla) , Pure Protein Protein Bar. more...
2947 kcal Exercise: Weight Training (moderate) - 1 hour and 20 minutes, Resting - 14 hours and 40 minutes, Sleeping - 8 hours. more...
Losing 3.2 kg a Week



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