Tuesday 7th March 2017

Weight Training:

3x8 Squat with 60,65,65 Kg
3x10 Leg curl with 35,40,45Kg
3x10 Benchpress 45° with 30,35,35Kg in superset with Barbell Row
3x10 Barbell row
3xPropedeutic Pull Up exercice - Mantain the position for 25,30, and 30 secods
3x20 Step up with 2x12kg
3x16 Hyperextention

3xAbs Workout

Note:

65Kg is my Squat 8RM, so following this link http://www.exrx.net/Calculators/OneRepMax.html

my 1RM should be 81. Leg curl always need attention for the machine setup today I used 11 and 6.

As regarding Step-up  I increased the weight to respect the classical 8Kg because I used a lower step

however 12 should be confortable as well with higher step. As regarding the pull up exercices I'll try

to reach 35 seconds next training session.

Interesting source

https://alison.com/courses/diploma-in-physical-fitness/content

Food:

Breakfast: Egg with Honey, Kiwi, Tea, Rusks, Bisquits

Lunch: Pasta with chickpeas and cheese

Dinner: Fish

Weight:

82.1Kg