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Bra träning idag. Ca 2 timmar med ok tunga vikter i super sets. Dock lätta magövningar.
- incline barbell bench press 3×12, 30kg
- sumo squat 3×12, 30kg
- waiter curl 3×12, 28.5kg
- frog extension 3×12
- calve raise 3×30
- pull ups 3×10, assisted 25kg
- deadlifts, 3×10, 65kg
- dips 3×10, weighted 20kg
- farmers walk 3×60 sec, 80kg
- overhead press 3×12, 30kg
- face pull 4×15, 32,5kg
- seated row 3×12, 65kg
- plank, until failure
- side plank 2× until failure
- crunch 1×25
- v up 1×15
- leg raise 1×15
+ stretch
View Diet Calendar, 29 December 2022:
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3070 kcal
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Fat: 118.56g | Prot: 230.55g | Carbs: 267.47g.
Breakfast: Optimum Nutrition Gold Standard 100% Whey. Lunch: Druvan Feferoni, Coca-cola Coca-Cola Zero (Burk), Tomatsås, Tomater, Sallad, Gullök, Långfranska, Kebabkött, Star Nutrition Whey-100 Vanilla Pear. Dinner: Köttbuljong, Rydbergs Rödbetssallad, Coop Skärgårdssill, ICA Inlagd Sill, ICA Senapssill, Polarbröd Polarknäcke, Star Nutrition Whey-100 Vanilla Pear. Snacks/Other: Lysekils Jansons Frestelse, Optimum Nutrition Casein. more...
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3540 kcal
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Exercise:
Weight Training (Bodybuilding) - 2 hours, Resting - 14 hours and 30 minutes, Sleeping - 7 hours and 30 minutes. more...
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