Monday Feb 20th 2017

Monday: 15:30 – 17:30

Back

Seated rows 132lbsx12 143lbsx10 154lbsx8 165lbsx88lbsx8

Lat pull-downs 121lbsx12 132lbsx10 143lbsx8 154lbsx88lbsx8

Straight-arm pull-downs 27,5lbsx12 33lbsx10 38,5lbsx8 44lbsx22lbsx8

Lat pull-downs (machine) 66lbsx12 77lbsx10 88lbsx8 99lbsx44lbsx8

Biceps

Preacher curls 2,5lbsx12 5lbsx10 7,5lbsx8 10lbsx6 5lbsx8

Dumbbell curls 15lbsx12 20lbsx10 25lbsx8 30lbsx8 15lbsx8

Shoulders

Deltoid flyes (machine) 55lbsx12 66lbsx10 77lbsx8 88lbsx44lbsx8

Abs

Leg raises 20x4

Toe touches 20x4

Plank 30sx4

 

Meals

CHEAT DAY 🙂

Thursday Feb 16th 2017

Thursday: 10:00 – 12:00

Biceps

Fixed weight barbell curls 40lbsx12 50lbsx10 60lbsx8 70lbsx8 40lbsx8

Dumbbell curls & hammer curls (super set) 15lbsx12 20lbsx10 25lbsx8 30lbsx8 15lbsx8

Seated inclined dumbbell curls 10lbsx12 10lbsx10 15lbsx15lbsx8 10lbsx8

Triceps

Triceps rope extensions 27,5lbsx12 33lbsx10 38,5lbsx8 44lbsx8 27,5lbsx8

Triceps kickbacks 10lbsx12 10lbsx10 15lbsx8 15lbsx10lbsx8

Triceps pushdowns 33lbsx12 38,5lbsx10 44lbsx49,5lbsx8 33lbsx8

Straight-arm pullovers 15lbsx12 20lbsx10 20lbsx8 25lbsx8 15lbsx8

 

Meals

Afternoon

176g beef

25g chicken

1 egg

Lettuce salad with clementine

Peanut butter sandwich

1 banana

1 clementine

Evening

117g pork

205g beef

1 egg

202g mango

136g zucchini

205g broccoli

105g carrot

 

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