Amdv's Journal, 29 January 2019

WOD: 1h45m - 922kcal (Garmin FR-935)
BRKD: AM + Elliptical WUP
+
Triple Set Metabolic Resistence-Burst:
(3x(30s DB Squat & Bicep Curl + 30s rest + 30s Tricep Dips on Floor + 30s rest + 30s DB Bicep Curl + 30s Rest) + 2:00 Rest) + (3x(30s Jumping Lunges + 30s rest + 30s DB O/H extension + 30s rest + 30s Burpees + 30s Rest) + 2:00 Rest) + (3x(30s DB Jump Squats + 30s rest + 30s DB Bent Tricep Kickback + 30s rest + 30s DB Bicep Hammer Curls + 30s Rest) + 2:00 Rest)
+
Elliptical: 15' Steady Cardio @ 70-75% HRM + 5x(45s Burst @ 80-86% HRM + 75s Rec.)
+
10' Walking cdn

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1485 kcal

Fat: 61.34g | Prot: 119.27g | Carb: 108.69g.   Breakfast: Nespresso Café Expresso, Biotech Casein Zero Chocolate, Salutem Flocos Tostados de Cevada Integral (100G), flocos aveia slow cook, Seara Pepitas de Cacau Cru, Organic Spoon Astragalus Moído, Superfoods Levedura Nutricional, Iswari Spirulina. Lunch: Queijaria Almeida Queijos da Beira Baixa Dop Amarelo, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Carne de Javali 5h slow cook, Pão Alentejano, Nespresso Café Expresso. Dinner: Nespresso Café Expresso, Iswari Pepitas de Cacau Cru, Nozes de Nogueira, Gubio Miolo de Caju, Nestlé Kvarg Natural. Snacks/Other: Superfoods Levedura Nutricional, Biotech Casein Zero Chocolate, Bulletproof XCT Oil. more...

2964 kcal

Activities & Exercise: Walking (moderate) - 3/mph - 15 minutes, 3set-MRT - 1 hour and 34 minutes, Resting - 15 hours and 11 minutes, Sleeping - 7 hours. more...