Training & Diet December 2020

Weight:  67 kg

Diet: 2 meals per day

Meal 1:  Oats 100g, blueberries & whey.

Meal 2:  Meat 100-200g or no meat + unlimited veges.

Training:  2 x per week

Day 1:  Legs & Arms

Day 2:  Back, Chest & Shoulders.

Friday 18th Dec:  Back, Chest & Shoulders

1. Omni DB Bench 35kg x 20, 9  30kg x 20, 9  27.5 x 10, 7
2. DB Row  41kg x 10 3 sets
3. Pull downs  56 kg x 10  63 kg x 10  70 kg x 10
4. BB wide row 40kg x 10, 10, 10 (ROB) rest only briefly
5. DB Side row  17.5 kg x 12, 12, 12

Tuesday 15th Dec:  Legs & Arms

1. Squats  80kg x 10  3 sets (recovering from knee injury)
2. Deadlifts 60kg x 5, 100kg x 5, 140kg x 5
3. DB CR 20kg x 10 3 sets.
4. Omni DB Curl 17.5kg x 10 3 sets &  2 x 10
5. DB Pull over extension 30 kg x 10, 9, 8 & 3 x 10