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Shoulders + Arms workout :
- Seated Dumbell Press
- Lateral Dumbell Raise
- Rear Delt Dumbell Raise
- Rope Triceps Pushdown
- Cable Overhead Triceps Extension
- Dumbell Curl
- Seated Incline Dumbell Curl
- Dumbell Hammer Curl
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178.4 lb
Lost so far: 35.5 lb.
Still to go: 13.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 05 January 2023:
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3678 kcal
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Fat: 150.39g | Prot: 240.47g | Carb: 327.29g.
Breakfast: Bananas , Cimory Yogurt Drink Original. Lunch: Shrimp Tempura, Egg Omelet or Scrambled Egg (Fat Added in Cooking), Roast Beef, Roast Beef, White Rice, Salt, Evolene Crevolene. Dinner: Dried Fish, Cooked Octopus, Meatless Egg Roll, Shrimp (Mixed Species, Moist Heat, Cooked), Egg, Maggi Perisa Soto Ayam, Maggi Kari. Snacks/Other: Silver Queen Cashew Milk Chocolate (20g), Doughnut, Ultimate Nutrition Prostar 100% Whey Protein. more...
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2854 kcal
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Activities & Exercise:
Weight Training (Bodybuilding) - 1 hour and 30 minutes, Resting - 13 hours and 30 minutes, Sleeping - 9 hours. more...
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gaining 6.2 lb a week
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