2018 – Day Nineteen – 19/01/2018

The Workout

PT – good vibes

  • Warm Up – Rower – 500m – 1min48secs
  • SS1 – BB Bent Over Row – 3 sets – 15 reps – 5kg ES
  • SS1 – BB Shoulder Press – 3 sets – 15 reps – 5kg ES
  • SS2 – DB Shoulder Raise – 3 sets – 15 reps – 5kg
  • SS2 – DB Bent Over Flyes – 3 sets – 5kg
  • SS2 – BB Upright Row – 3 sets – Bar
  • SS3 – Plate Shoulder Raise – 3 sets – 15 reps – 10kg
  • SS3 – Cable Reverse Grip Pulldown – 3 sets – 10 reps – 16.5kg ES
  • SS3 – Plate Squat Clean and Press – 3 sets – 15 reps – 10kg
  • SS3 – Cable Wide Grip Pulldown – 3 sets – 10 reps – 16.5kg ES
  • SS4 – Ab Leg Push – 3 sets – 10 reps – BW assisted
  • SS4 – Sit Ups – 3 sets – 10 reps – BW assisted

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Mince + broccoli + basil pesto hummus

Green Tea

Chicken Teriyaki Donburi (extra salad + extra chicken)

Tom & Luke Snackaballs

Water

The Stats

82.65kg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s