Monday Feb 13th 2017

Monday: 15:30 – 17:30

Back

Seated rows: Last set 165 lbs

Lat pull-downs: Last set 143 lbs

Straight-arm pull-downs: Last set 49 lbs

Lat pull-downs (machine): Last set 90 lbs

Biceps

Preacher curls: Last set 7,5 lbs

Dumbbell curls & hammers: Last set 20 lbs

Shoulders

Sitting bent over bumbbell lateral raises: Last set 20 lbs

Deltoid flys: Last set 70 lbs

 

Meals

Morning

12 buffalo chicken wings

50g rice

Salad (lettuce, tomatoes and one hard boiled egg)

Afternoon

250g chicken

3 chicken nuggets

50g rice

Crescent with sesame oil

1 Nature Valley: Sweet & Salty Peanut bar

1 Mango

1 Astro strawberry yogurt

 

 

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