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yesterday's workout:
walk 2, run 1, walk 1, run 1, walk 1 run 1, walk 3 (chase running late, me running on treadmill... barefoot/forefoot strike ftw.)
squat: 135, 165, 185 (difficult)
pull up: 44, 44, 50
deadlift: 135, 165, 195x3 (fail)
bench: 105, 105, 105 (felt my arms shredding.... in a good way) (pr?)
hip thrust: 205, 205, 205
clean/ohp: 65, 65, 65
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81,5 kg
Perdidos até agora: 22,4 kg .
Ainda faltam: 8,9 kg .
Dieta cumprida: 100%.
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1004 kcal
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Líp: 43,92g | Prot: 110,16g | Carbs : 47,79g.
Pequeno Almoço: Blueberries, 100% Whey Protein. Almoço: Smart & Delicious Low Carb High Fiber Tortillas, Ground Flax Seed, safflower mayonnaise, Classic Yellow Mustard. Jantar: blueberries, Solid White Albacore Tuna (Kirkland Signature), Dill Relish, safflower mayonnaise. Snacks/Outros: Pro Performance 100% Casein Protein - Vanilla. mais...
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2616 kcal
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Exercício:
Dormir - 8 horas, em Pé - 7 horas, Descansar - 8 horas e 45 minutos, Alongar (Yoga) - 15 minutos. mais...
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A Perder 2,5 kg por Semana
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