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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
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87.4 kg
Lost so far: 20.6 kg.
Still to go: 10.3 kg.
Diet followed: Reasonably Well.
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1706 kcal
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Fat: 85.53g | Prot: 141.48g | Carbs: 105.91g.
Breakfast: Decaffeinated Coffee, Orgain Organic Protein Almond Milk, Ghost Whey Protein. Lunch: Tomato Paste, Kirkland Signature Shredded Mozzarella Cheese, Pizza Crust - Protein Packed & Gluten Free, Hormel Original Pepperoni Slices. Dinner: Feta Cheese , Cherry Tomatoes, Banza Chickpea Pasta. more...
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Losing 3.8 kg a Week
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