Sunday 12th March 2017

Weight Training:
3x6 Squat 65,67.5 and 70Kg
3x8 Leg extention with 45,50 and 50Kg
3x10 Bench Press 40Kg in superset with barbell row
3x10 Barbell Row with 40Kg
3x6 Lateral machine with 45,50,50 Kg
3x16 Explosive Barbell push with 20Kg
2x30Sec  propedeutic for pull up
3x15 Hyperextention
3xAbs Workout

Note:
I was just a bit influenced, but after the training I felt much better. It was my first day with 6 reps for exercice and in case of Squat and Lateral machine I increased the load. In case of Lex extention I preferred to be more conservative with 8 reps because I did not performed this exercice so much time before.


Food:
Breakfast: Egg, home made cake, bisuquit, fruit, tea
Lunch: Pasta with fish
Dinner: Prosciutto with Cheese and green salad