Activity: Weights
Training Partner: NO !!!
Calories intake: 2,350
Est Cal burn: 4010 (shit)

Barbell Bent Over Row

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10

Barbell Reverse Grip Bent Over Row

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Barbell Deadlift

Set 1 : 100.0×6
Set 2 : 120.0×6
Set 3 : 130.0×6
Set 4 : 140.0×6
Set 5 : 150.0×5
Set 6 : 160.0×3

Wide Grip Lat Pulldown

Set 1 : 70.0×10
Set 2 : 75.0×10
Set 3 : 75.0×10

EZ-Bar Curl

Set 1 : 30.0×13
Set 2 : 40.0×10
Set 3 : 40.0×10

Straight Arm Push Down

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 60.0×10
Set 4 : 60×10

x over oblique twist

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

Face pulls

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Damage:Shoulder. Levator stilk sore affecting ROWS.

NOTES:I think i have totally screwed my calories. Already down to 77kg 4 days in ~approx 3kg . So i upping back to 2800 cals. The shred is supposed to be slow. 4 cm off the waist so far back down to 80cm. I haven’t been able to eat really. Not sure why. Other than that things seem to be going ok. Need to get that EXT oblique and serratus up this time. So working directly on them.