|
Shoulder and Core Day
3-4 working sets, reps to failure
Shoulder Press - 140 lbs
Cable Crossover Lat Raise - 40 lbs
Cable Shoulder Rotation - 30 lbs
Cable Front Raise - 30 lbs
Standing Straight Arm Lat Pulldown - 110 lbs
Military Press - 70 lbs
One-arm Lat Pull Down - 90 lbs
Seated Machine Lat Raise - 60 lbs
10 minutes core circuit
35 minutes stair master
|
192.6 lb
Lost so far: 45.4 lb.
Still to go: 22.6 lb.
Diet followed reasonably well.
|
Diet Calendar Entries for 19 August 2023:
|
1706 kcal
|
Fat: 85.53g | Prot: 141.48g | Carb: 105.91g.
Breakfast: Decaffeinated Coffee, Orgain Organic Protein Almond Milk, Ghost Whey Protein. Lunch: Tomato Paste, Kirkland Signature Shredded Mozzarella Cheese, Pizza Crust - Protein Packed & Gluten Free, Hormel Original Pepperoni Slices. Dinner: Feta Cheese , Cherry Tomatoes, Banza Chickpea Pasta. more...
|
losing 8.4 lb a week
|