##17/4/2017
Woke up at 73.9kgs
##FOOD
10:30AM - 2 scoops of protein
11:30AM - 2 banana
12:30PM - 260g of rice and 250g of chicken
5:00PM - banana
8:30PM - 250g of rice, 250g of chicken,8 chicken wing mid joint and a banana
2000 calories and 200 grams of protein
##Training
entered gym at 9:05AM
##5/3/1 Twice A Week C1W2
did 10 reps of 5kgs dumbbell flies
Bench
20kgs x10
37.5kgs x5
45kgs x3
50kgs x15, 3+ set
60kgs x3, joker set +20%, exceeded my training max even though I’m not supposed to but eh, I was too lazy to remove the plate
37.5kgs x3x8, FSL and 5 pull ups after each set
Dips
10,10,10,8,6, total 50
time is 9:40AM
Single Arm Dumbbell Row
30kgs x16,12,12,10, 50 total reps
this took roughly 10 minutes
Squat
20kgs x10
60kgs x5
72.5kgs x3
85kgs x3
95kgs x6, 3+ set, weights felt ridiculously heavy but moved reasonably fast so I’ve no idea what to feel…
72.5kgs x3x8, FSL, felt harder than they should’ve been
Back Raises
bodyweight x25,13,12,12,14,18+6, 100 reps total
done with little to no rest
Barbell Bicep Curls
12.5kgs x50,20,20,10, 30 second rest between sets
Run
started at 11:05AM
Sprint 100m, walk/jog 100m repeat
Did this for 1.6km in 11 minute 33 seconds. Beat the previous timing of 13 minutes
later at home, 8:50PM
Push Ups
15
I’m adding in push ups whenever I can do them cause I kinda need/want to get ridiculously good at them before I enlist in the army(anytime from 7 months to a year from now).
tried to do some push ups at home at 11:40PM and nope, felt like I was halfway to tearing a pec hah. Did like 2 reps.