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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
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80.2 kg
Lost so far: 16.8 kg.
Still to go: 5.2 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 19 January 2023:
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2516 kcal
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Fat: 84.75g | Prot: 204.15g | Carbs: 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...
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2909 kcal
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Exercise:
Weight Training (Bodybuilding) - 1 hour and 35 minutes, Resting - 17 hours and 5 minutes, Sleeping - 5 hours and 20 minutes. more...
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Gaining 0.7 kg a Week
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