|
Shoulder and Core Day
3-4 working sets, reps to failure
Shoulder Press - 140 lbs
Cable Crossover Lat Raise - 40 lbs
Cable Shoulder Rotation - 30 lbs
Cable Front Raise - 30 lbs
Standing Straight Arm Lat Pulldown - 110 lbs
Military Press - 70 lbs
One-arm Lat Pull Down - 90 lbs
Seated Machine Lat Raise - 60 lbs
10 minutes core circuit
35 minutes stair master
|
87,4 kg
Perdidos até agora: 20,6 kg .
Ainda faltam: 10,3 kg .
Dieta cumprida: Razoavelmente Bem.
|
|
1706 kcal
|
Líp: 85,53g | Prot: 141,48g | Carbs : 105,91g.
Pequeno Almoço: Decaffeinated Coffee, Orgain Organic Protein Almond Milk, Ghost Whey Protein. Almoço: Tomato Paste, Kirkland Signature Shredded Mozzarella Cheese, Pizza Crust - Protein Packed & Gluten Free, Hormel Original Pepperoni Slices. Jantar: Feta Cheese , Cherry Tomatoes, Banza Chickpea Pasta. mais...
|
A Perder 3,8 kg por Semana
|