0630: Up for work

1400: Quick afternoon nap.

1730: Prepping dinner/break fast.

1860: Had Grilled Chicken Breast. Stir Fry Mixed Veggies (Broccoli, Asparagus, Mushrooms, Tomatoes, Cabbage). Beef Jerky. 1 Tablet Multivitamin.

2030: Badminton Training. I did Flat Bench Legs Raise (3x 3 sets of 10 reps) between rests.

2230: Abs Exercise. I timed my planks. 1:01 for normal Plank and 0:30 for each Side Planks. About 20 minutes after workout, 1 scoop of 100% Gold Standard Whey Protein with low fat Milk. 1 tablet of Glucosamine. 1 Capsule of Fish Oil.

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The Back & Biceps workout for tomorrow:

Barbell Curl – Go Heavy
– 3 sets of 12 reps
Dumb-Bell Biceps Curl
– 3 sets of 12 reps
Concentration Curls. L/R
– 3 sets of 12 reps

One-Arm Row L/R – Go Heavy
– 3 sets of 12 reps
Bent-Over Row – Go Heavy
– 3 sets of 12 reps
Bent-Over Reverse Flye – This is almost like Dumb-Bell Flye, only you do it Bent-Over.
– 3 sets of 12 reps

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