fadelilyas1231's Journal, 23 Dec 22

Shoulders + Arms workout :

- Seated Dumbell Shoulder Press
- Dumbell Lateral Raise
- Rear Delt Dumbell Raise
- Rope Push Down
- Cable Overhead Triceps Extension
- Dumbell Curl
- Seated Incline Dumbell Curl
- Hammer Curl

79 kg Lost so far: 18 kg.    Still to go: 4 kg.    Diet followed: Reasonably Well.

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2727 kcal

Fat: 114.91g | Prot: 175.18g | Carbs: 263.23g.   Breakfast: Lontong, Three Sheeps Brand Traditional Eastern Style Fine Honey, Alpukat. Lunch: Indomart Cumi Asin, Tempe Orek, Tahu Cabe Garam, Evolene Evobar, Garam, Evolene Crevolene. Snacks/Other: Mayora Beng Beng, Mayora Kalpa, Everbuild Nutrition Hydrolyzed Beef Protein Isolate (Deluxe Chocolate Shake). more...

2768 kcal

Exercise: Weight Training (Bodybuilding) - 1 hour and 25 minutes, Resting - 17 hours and 5 minutes, Sleeping - 5 hours and 30 minutes. more...