2018 – Day Twenty Eight – 28/01/2018

The Workout

My own

  • Warm Up – Rower – 500m – 1min45secs
  • SS1 – Cable Chest Mid Flyes – 4 sets – 15 reps – 13.75kg ES
  • SS1 – Push Ups – 4 sets – 10 reps
  • SS2 – Cable Chest High Flyes – 4 sets – 12 reps – 13.75kg ES
  • SS2 – DB Chest Floor Press – 4 sets – 10 reps – 16kg
  • SS3 – Cable Chest Incline Flyes – 4 sets – 10 reps – 6.75 ES
  • SS3 – DB Chest Floor Flyes – 4 sets – 10 reps – 16kg
  • SS4 – BB Bicep Curl – 4 sets – 10 reps – 24kg
  • SS4 – Push Ups – 4 sets – 10 reps
  • SS4 – Decline Bench Crunches – 4 sets – 10 reps
  • SS5 – BB Leg Drops – 4 sets – 10 reps
  • SS5 – Mountain Climbers – 4 sets – 30secs

The Diet

L-Carnitine (2 tablespoons)

Long Black

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

Water

6 boiled eggs + 2 sheets seaweed + basil pesto hummus

Green Tea

Tom & Luke Snackaballs

Water

The Stats

80.8kg (weighed in afternoon)

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