Sunday 18th December 2016

Weight Training session

Squat 3x12 30kg
Shoulder press 3x15 20kg
Hyperexension 3x15
Plank 3x60 sec
Side Plank 3x30 sec for each side
Butterfly 3x15 10k,20kg, 20kg
Bench press 3x15 20kg
Central vogatore 3x15 20kg,20kg, 25kg
Lat machine 3x15 20kg, 25kg, 30kg
Biceps machine 3x15 10kg, 10kg, 15kg

Note:
Very intensive weight training, I learned how to do squat, and I tested the Bench press. I have to try to do something of more dynamic next weight session.


Food:
Breakfast: Fruit, 1 egg, tea, rusks.
Lunch: Beans and Escarole, cheese, bread
Dinner: Ham, peppers, bread.