T Nation

2 Plate Bench, 3 Plate Squat, and 4 Plate Deadlift by 2019


#184

May 19 nutrition
200 gms of rice + 50 gms of dhal + 200 gms of chicken + 6 eggs + 50 gms of fish + 2 scoops of protein + 2 roti = 320 + 60 + 400 + 450 + 105 calories + 275 + 260 = 1900 calories = 166 gms of protein

Workout
OHP = 45 kilos x 2,2,2,2,2 Could not get the bar up during last set
My lower back hurts a little so i will be focusing on rehabbing it this week.
Good mornings = 20 kilos x 15,15,15
One arm dumbell rows = 10 kilos x 15,15,17 reps
hanging leg raises = 20,15,15
back extensions = 10,10,10
pullups = 6,6,6


#185

May 20 nutrition
150 gms of rice + 100 gms of dhal + 300 gms of chicken + dry fruit ice ream + 3 protein scoops = 250 + 120 + 600 + 405 + 350 = 1725 to 1800