Should be due for a woosh soon 👍🏻
Just finished killing my abs and heading to the gym for some light weight work!
95 ab reps 72 back reps 120 shoulders/chest reps
Ab Wheel Rollouts: 3x15
V-ups: 3x10
Oblique Crunches: 2x10
Weighted Scap Pull-ups: 3x7 **SUPERSET** Weighted Dip-ups: 3x7
Rotator Cuff DB External Rotations: 3x20 **SUPERSET** Rotator Cuff DB Internal Rotations 3x20
Weighted Back Extensions: 2x15
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74.8 kg
Lost so far: 0 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2042 kcal
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Fat: 65.97g | Prot: 176.33g | Carbs: 217.46g.
Breakfast: Valu Time 1% Low Fat Milk, Great Value Large White Grade A Eggs, El Popular Chorizo. Elevenses: Now Sports Carbo Gain, Coffee (Brewed From Grounds), Nature's Best Isopure Low Carb Dutch Chocolate, Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder. Lunch: Carrots. Dinner: Halo Top Creamery Birthday Cake Ice Cream, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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3068 kcal
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Exercise:
Grocery Shopping - 15 minutes, Weight Training (Bodybuilding) - 30 minutes, Housework - 15 minutes, Yard Work (gardening) - 30 minutes, Calisthenics (heavy, e.g. pushups) - 15 minutes, Cooking - 30 minutes, Bus Driving - 7 hours and 45 minutes, Sleeping - 6 hours, Watching TV/Computer - 4 hours, Showering - 30 minutes, Driving - 1 hour and 30 minutes, Resting - 2 hours. more...
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Losing 1.6 kg a Week
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