azisdr's Journal, 25 Aug 21

PROGRAM LATIHAN ( aai )

Senin&Kamis
Chest : bench press, butterfly, chest press machine
Triceps : triceps push down, lying cable, standing dumble
Shoulder : shoulder press machine, front raises, lateral raises, rear deltoid, arnold press
Abs : leg raises, crunch
Push up
Cardio 10 mnt

Rabu&Sabtu
Leg : squad machine, leg press, leg extension, leg flexion
Back : deadlift, lat pull down, seated row, one arm seated row
Biceps: curl, hammer curl, peacher curl, concentration curl
Abs : leg raises, crunch
Pull up
Cardio 10 mnt

Minggu : outdoor cycling/running

77.5 kg Lost so far: 8.5 kg.    Still to go: 1.5 kg.    Diet followed: Reasonably Well.

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1986 kcal

Fat: 113.13g | Prot: 186.84g | Carbs: 66.60g.   Lunch: Muscletech Nitrotech, Putih Telur, Telur Rebus Lunak, Tahu Bakso, Buncis, Pare. Dinner: Tempe Goreng, Sarden dengan Saus Tomat (Campuran), Dada Ayam Goreng tanpa Pelapis (Kulit Dimakan), Pepaya. Snacks/Other: Kacang Almond Panggang Kering (tanpa Tambahan Garam), Kacang Almond Panggang Kering (tanpa Tambahan Garam). more...

2777 kcal

Exercise: Gym - 1 hour, Apple Health - 23 hours. more...