Yesterday:
swimming, went to party after so about 2500kcal
Today:
rest day, did not track calories as I was invited to a birthday party but not many as I ate almost nothing beside that meal
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Yesterday: hike+long walk, did not count caloris but i think about 2300
Today: weigh in: 75,7kg
Incline bench press
2 sets of 11X45kg
45kgX7
45kgX6
Side lateral raise
4 sets of 12,5kgX7
Chin dip
4 sets of 11Xbw
Millitary press
37,5kgX11
37,5kgX11
37,5kgX4
3 minutes of rest
37,5kgX7
Rowing machine, 10 intervals, 100 meters work, 1 min rest
Plan for this week is same 2000kcal, 3 strength and 3 endurance workouts (1 strength and 1 endurance already done)
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Today rest day, did not count calories but I think about 2500kcal
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Today, rest day, 2400kcal.
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Today
Rowing matrix machine
41kgX7
54kgX7
59kgX7
64,1kgX7
Pull ups
4 sets
assisted 4,5kgX7
Straight arm pulldown (cable)
20,3kgX7
15,8kgX8
15,8kgX7
15,8kgX8
Barbell bicep curl
25kgX11
25kgX11
25kgX8
25kgX6
Rowing cardio machine, moderate tempo 30 minutes
Abs work
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