2018 – Day Twenty Four – 24/01/2018

The Workout

PT

  • Warm Up – Rower – 500m – 1min45secs
  • SS1 – Plate Row Machine – 4 sets – 20 reps / 15 reps / 12 reps / 10 reps – 10kg ES / 5kg ES increase
  • SS1 – DB Front Raise – 4 sets of SS – 15 reps / 12 reps / 10 reps – 5kg ES / 7kg ES / 9kg ES
  • SS2 – Plate Lat Pulldown Machine – 4 sets – 20 reps / 15 reps / 12 reps / 10 reps – 10kg ES / 5kg ES increase
  • SS2 – DB Side Raise – 4 sets of SS – 15 reps / 12 reps / 10 reps – 5kg ES / 6kg ES / 7kg ES

The Diet

L-Carnitine (2 tablespoons)

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

Water

Curry chilli spiced chicken (just spices) + broccoli + basil pesto hummus

Green Tea

Tom & Luke Snackaballs

Water

The Stats

82.3kg

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