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Rode my spin bike plus resistance bands warm-up. 30 minutes
Followed by free training up & down the "Apex" 45 x minutes
This entails moving up to the apex and back down. All up 99 reps of each discipline with no break apart from 30 seconds between sets.
All up 99 kb sumo squats. 99 kb shoulder presses. 99 db bicep curls. 99 press ups &
99 renegade rows. 495 reps: 45 minutes.
Next workout "Big 6" Strength workout.
Barbell Squats 4 x 15 reps
Barbell deadlift 4 x 15 reps
Dumbbell Bench press 4 x 15 reps
Barbell bench press 4 x 15 reps
Lat machine rope pull 4 x 12 reps
Superset Dumbbell alt bicep curl 1 x 10 reps no break in between Dumbbell skull crushers 1 x 10reps. 30 second break and then 3 more reps 55 minutes
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82 kg
Lost so far: 21 kg.
Still to go: 19 kg.
Diet followed: Reasonably Well.
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2082 kcal
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Fat: 128.31g | Prot: 154.53g | Carbs: 75.45g.
Breakfast: Ripped Burner Protein, unsweetened almond milk macro, cacao powder, chia seeds, mct oil, organic baby spinach. Lunch: Green Tea, Almond Butter, Black Pepper, Poached Egg (with Salt), Avocados, Vogel's Mixed Whole Grain Bread. Dinner: Culley's Sriracha Mayo, Button Mushroom, Countdown Classic Coleslaw, Beef Top Sirloin (Trimmed to 0.3 cm Fat). Snacks/Other: Creatine Monohydrate, Ripped Burner Protein, Multigreens, Water. more...
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3246 kcal
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Exercise:
Running - 10/kph - 20 minutes, Weight Training (Bodybuilding) - 1 hour, Bicycling (fast) - 24/kph - 30 minutes, Resting - 14 hours and 10 minutes, Sleeping - 8 hours. more...
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Losing 1.6 kg a Week
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