|
Shoulders + Arms workout :
- Machine Shoulder Press
- Cable Crossover Lateral Raise
- Cable Rear Delt Fly
- Cable Rope Triceps Pushdown
- Cable Overhead Triceps Extension
- Cable Biceps Curl
- Seated Incline Dumbell Curl
- Dumbell Hammer Curl
|
79.4 kg
Lost so far: 17.6 kg.
Still to go: 4.4 kg.
Diet followed: Reasonably Well.
|
View Diet Calendar, 29 December 2022:
|
2693 kcal
|
Fat: 106.06g | Prot: 210.19g | Carbs: 224.42g.
Breakfast: Mentimun (dengan Kulit). Lunch: Cheeseburger with Mayonnaise or Salad Dressing and Tomatoes on Bun, Potato French Fries, Garam, Evolene Crevolene. Dinner: Ayam Rica-Rica, Sawi Dimasak (dari Segar), Ikan Tenggiri. Snacks/Other: Pastel, Risoles, Dancow Fortigro Coklat, Keripik Singkong, Mayora Beng Beng, Everbuild Nutrition Hydrolyzed Beef Protein Isolate (Deluxe Chocolate Shake). more...
|
|
2729 kcal
|
Exercise:
Weight Training (Bodybuilding) - 1 hour and 20 minutes, Resting - 16 hours and 40 minutes, Sleeping - 6 hours. more...
|
Gaining 4.9 kg a Week
|