fadelilyas1231's Journal, 19 January 2023

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

176.8 lb Lost so far: 37.0 lb.    Still to go: 11.5 lb.    Diet followed reasonably well.

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2516 kcal

Fat: 84.75g | Prot: 204.15g | Carb: 215.87g.   Breakfast: CAP IBU JARI JEMPOL Saus Sambal, Sari Roti Roti Tawar Gandum (2), Egg, Yakult Less Sugar, Kapal Api Kapal Api Special. Lunch: Salt, Evolene Crevolene. Dinner: CAP IBU JARI JEMPOL Saus Sambal, White Rice, Soy Sauce, BonCabe Level 15, Beef, Egg, Seafood Lovers Pangasius Fillet, White Rice. Snacks/Other: Longans, Ultimate Nutrition Prostar 100% Whey Protein. more...

2909 kcal

Activities & Exercise: Weight Training (Bodybuilding) - 1 hour and 35 minutes, Resting - 17 hours and 5 minutes, Sleeping - 5 hours and 20 minutes. more...