w1 shred 3
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.