- EG Cash
- 35,743
AM
4 kms treadmill -- 500 cals
Db workout
Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12
Bench press - 20, 15, 12
Flyes - 20, 15, 12
Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12
One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12
Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12
Abs 250 reps
PM
Work
8,4 kms foot patrol
19:30
30 min arm bicycle
4 kms treadmill -- 500 cals
Db workout
Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12
Bench press - 20, 15, 12
Flyes - 20, 15, 12
Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12
One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12
Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12
Abs 250 reps
PM
Work
8,4 kms foot patrol
19:30
30 min arm bicycle
AM
4 kms treadmill -- 500 cals
Db workout
Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12
Bench press - 20, 15, 12
Flyes - 20, 15, 12
Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12
One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12
Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12
Abs 250 reps
PM
Work
8,4 kms foot patrol
19:30
30 min arm bicycle
Ordersupport@pct-shop.com
pct-shop.com
- EG Cash
- 35,743
Thank you. I do my best.
I did a lot of cardio (treadmill) today: 14,2 kilometers (20.879 steps).
Runtastic says I burnt 1.367 cals (I hope it's true),
30 min stepper
100 body weight squats
100 lunges (50 each leg)
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 15, 12