Flat barbell press: 4x10 reps
Dumbbell flyes: 4x15 reps
Dumbbell shoulder press: 2x15 reps, 1x10 reps
Dumbbell curls: 2x15 reps, 2x10 reps with increased weight
Triceps extensions: 3x10 reps
Dumbbell wirst curls: 3x20 reps
Lat pulldowns: 1x15 reps (2 plates) 2x10 reps (3 plates)
Still using 4 kilo dumbbells for most of these exercises. I'll be super stoked when I finally graduate to 5 kilos.
Breakfast
Sandwich with feta cheese, lettuce, green pepper and mustard, all inside a whole wheat bun, plus a cup of vanilla-caramel black tea.
Snack
Sandwich with feta cheese, lettuce, green pepper and mustard, all inside a whole wheat bun, plus a small glass of milk
Lunch
One cup (I think) peas and lean pork meat
Dinner
One slice of bread and some smoked salmon
Greek salad and whole-wheat crackers
Listening to:
Electric Wizard - Come, My Fanatics
Decomposed - Hope Finally Died
Manilla Road - Crystal Logic
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