29 MARCH
Weight: 73kg
CALORIES: 1644 - 141P/127C/49F
CHEST
Incline Dumbell
10kg x 10
15kg x 10
20kg x 10
25kg x 10
27.5kg x 9
30kg x 5
27.5kg x 9
HS ISO Flat Bench
10kg x 10
20kg x 10
25kg x 10
30kg x 6
30kg x 6
20kg x 12
SUPERSET
Cable Rear Delt/Fly's
5 Sets of 10 Reps each
CARDIO
LF...
28 MARCH
Weight: 73.35kg
CALORIES: 1790 - 146P/147C/57F
LEGS
Barbell Back Squat
20kg x 10
40kg x 6
60kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
SINGLE LEG STEP UPS
5 sets of 10 Reps +15kg
B- Stance RDL
5 Sets of 10 Teps + 30kg
LF Seated Leg Curl
5 Sets of 10 Reps
LF Abductor
5...
26 MARCH
Weight: 73.5kg
BACK
SUPERSET
Wide Grip Pulldown/Rope Str Arm Pulldown
20kg x 10/10kg x 10
33kg x 10/15kg x 10
50kg x 10/20kg x 10
50kg x 10/20kg x 10
50kg x 10/20kg x 10
SUPERSET
Close Grip Pulldown/1 Arm Cable Pullover
27kg x 10/5kg x 10
33kg x 10/10kg x 10
50kg x 10/12.5kg x 10...
25 MARCH
Weight: 73.55kg
CALORIES: 1631 - 137P/123C/52F
SHOULDERS
HS ISO Press
10kg x 10
20kg x 10
25kg x 10
30kg x 8
35kg x 4
DUMBBELL Seated Press
10kg x 10
17.5kg x 10
20kg x 10
22.5kg x 10
24kg x 8
Incline Reverse Fly
7kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10
CABLE Standing...
REST DAYS
23 March - Weight: 73.3kg. Had normal Oats/Protein Powder breakfast. Protein Shake for lunch.
Went to Early dinner Out and had the following: 2 pieces of garlic bread, 2 Arancini balls, 4 pieces salt n pepper squid, 1 coated chicken breast, some hot cross bun/bread and butter...
22 MARCH
Weight: 73.75kg
CALORIES: 1637 - 150P/120C/52F
CHEST
Dumbbell Incline Bench
10kg x 10
17.5kg x 10
22.5kg x 10
25kg x 10
25kg x 10
25kg x 10
Dumbbell Flat Bench
10kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10
HS Decline Machine
20kg x 8
20kg x 8
20kg x 8
20kg x 8
SUPERSET
CABLE...
20 MARCH
Weight: 73.8kg
CALORIES: 1596 - 137P/134C/44F
ARMS
Close Grip Barbell Bench
20kg x 10
40kg x 10
50kg x 8
55kg x 5
60kg x 4
SUPERSET
Dumbbell Skull Crushers/Bicep Curls
5kg x 10/5kg x 10
8kg x 10/8kg x 10
10kg x 10/10kg x 10
12kg x 10/10kg x 10
12kg x 10/10kg x 10
SUPERSET
Rope...
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