Wednesday Feb 22nd 2017

Wednesday: 9:30 – 11:00

Legs

Leg press 270x12 360x10 450x8 540x8 270x8

Lying leg curls & seated leg curls (super set) 70x12 80x10 90x8 100x8 50x8

Leg press calf raises 270x12 360x10 450x8 540x8 270x8

Seated calf raises 45x12 90x10 135x8 180x90x8

Abs 

Leg raises 20x4

Toe touches 20x4

Plank 30sx4

 

Meal

Afternoon

 

2 egg

35g protein powder

95g onion

87g pepper

65g mushroom

130g ham

5 chicken nuggets

Evening

4 A&W Chubby burger chicken

5 chicken nuggets

65g pork liver

65g pork heart

50g veal liver

 

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Tuesday Feb 14th 2017

Tuesday: 11:00 – 13:00

Chest

Inclined dumbbell flyes 10lbsx12 15lbsx10 15lbsx20lbsx8 10lbsx8

Dumbbell flyes 10lbsx12 15lbsx10 20lbsx25lbsx8 15lbsx8

Dumbbell press 10lbsx12 15lbsx10 15lbsx20lbsx8 10lbsx8

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

Triceps

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

Triceps kickbacks 10lbsx12 10lbsx10

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set) 10lbsx12 10lbsx10 15lbsx8 15lbsx8 10lbsx8

Barbell shrugs 70lbsx12 80lbsx10 90lbsx8 100lbsx60lbsx8

 

Meals

Afternoon

155g chicken

50g rice

300g green beans with 1ml sesame oil

300g mango

Evening

150g chicken

125g beef

224g broccoli

116g chinese broccoli

2 Danone Creamy yogurt

300g mango

25g peanut