Sunday 22th January 2017

Weight Training:
4x12 1/4 fast Squat with 50Kg
4x4 Squat Jumps with 50Kg
4x16 Walking Lunges with 2x12Kg dumbbell.
4x10 explosive Kettellbell power clean with 2x8Kg
4x10 Kettllebell Swing with 16Kg
3x8 Bunch Press 40Kg
3x8 Vogatore Centrale 40Kg
3x8 Lat Machine 40Kg
3x15 Hiperextesion
3xAbs Workout (10 Twist with 5Kg, 10 Crunch with legs rised with a 5Kg weight, 2x5 crunch with single leg rised and 5Kg, Scissors and 60sec Plank)

Note:
Long session, about 2h but not very challenging, I don't know if I did to much exercices and still I have dubit on the number of repetition needed and about the weight that I should use.

Food:
Breakfast: Egg with honey, tea, fruit, rusks
Lunch: Pasta with claim and octopus, 1 orange
Dinner: 2 fried eggs, spianch, 1 orange