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Cycled to Leisure Centre and back and used gym.
Treadmill (700 kcals, 37 min at 7.2 kms/h, 4.4 kms jogging)
3 kg dumbells x 30 each side
4 kg x 12 each side
3 kg including arm up x 25 each site
LAT x 30 with weight at 10
Chest press x 5
Upward stretch x 2
Rowing machine (100 kcals, 12 mins, 2002 m, 25 s/m)
Elliptical (100 kcals, 12 mins, level 7)
Crunch x 30 at 10
Bike machine (100 kcals in 12 mins at 135, 4.4 kms)
Step machine (100 kcals, 8 mins, 24 floors)
Treadmill (100 kcals, 8 kms/h)
Back to weights:
3 kg x 30 each side
4 kg x 15 each side
3 kg weights (plus lift) x 15 each side
Power plate with squats for 1 minute
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1469 kcal
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Líp: 59,66g | Prot: 89,39g | Carbs : 152,78g.
Pequeno Almoço: Cinnamon, Plums, Granulated Sugar, Milk (Whole Milk), Morrisons Porridge Oats (40g). Almoço: Brussels Sprouts, Baby New Potatoes, Chilli Con Carne, Cheddar Cheese, Morrisons Petit Pois. Jantar: Brussels Sprouts, Chilli Con Carne with Beans, Morrisons Petit Pois, Waitrose Baby New Potatoes. Snacks/Outros: Almond Butter, Cheese Oatcakes. mais...
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2887 kcal
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Exercício:
Musculação - 30 minutos, Step - 8 minutos, Plataforma Vibratória - 1 minuto, Ciclismo (Moderado) - 21/kph - 1 hora e 10 minutos, Remo - 10 minutos, Dormir - 8 horas, Descansar - 13 horas e 21 minutos, Passadeira - 30 minutos, Elíptica - 10 minutos. mais...
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