19TH SEPTEMBER LOG
MEALS:
Breakfast: 452kcal/24P/57C/12F
- 100g oats
- 15g protein powder
Lunch: 454kcal/75P/14C/10F
- 300g low fat greek yogurt
- 60g protein powder
Dinner: 739kcal/66P/79C/15F
- 100g low fat greek yogurt
- 2 scoop protein powder
- 80g oats
- 1 banana
Snacks:
- coffee with milk
- small apple
- slice of bday cake (no idea calories, day total is everything except this)
DAY TOTAL: 1758kcal/168P/169C/39F
TRAINING:
Bench:
- 1 set of 6, 30kg
- 2 sets of 9, 40kg
- 1 set of 8, 40kg
- 1 set of 7, 40kg
DB shoulder press:
- 4 sets of 10, 9kg
DB lateral raises:
- 2 sets of 9, 8kg
- 2 seta of 8, 8kg
DB incline bicep curl:
- 1 set of 7, 7kg
- 3 sets of 9, 7kg
EZ bar bicep curl:
- 2 sets of 10, 15kg
- 2 sets of 8, 15kg
Calf raises on leg press: (because i bitched out of 'em yesterday)
- 4 sets of 12, 110
Cardio/activity:
- 2ish hrs walking fast paced
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