w4 – Day 2 (off plan)

Activity: Weights
Training Partner: NA
Calories intake: 2602 cal
Exercise calories: 370 cal
Motivation level : High
Energy Level: Average
Sleep – 11 hrs

Barbell Full Squat (60.0×10,80.0x8,100.0×5,110.0x5,110.0×5,80×10) last set speed work
Barbell Bench Press (60.0×10,80.0x5,80.0×5,80.0x3,70.0×10)
Barbell Shoulder Press (40.0×10,50.0x5,50.0×5,55.0x5,40.0×10)
SSET: Barbell Bent Over Row (60.0×10,80.0x5,80.0×5,80.0x5,60.0×10)
Chin-Up (0.0×10,0.0x8,0.0×10,0.0x6)
Barbell Shrug (140.0×10,160.0x8,160.0×8,160.0x8,160.0×8)
Wide planks (3x 1 min)


Few days rest were good. Even though i wasn’t happy about it. Coming back on a deload to make sure i don’t pop stitches in my arm. Focused on form and doing slightly higher reps.
Exercise selection was based on what i could do with the wrist. So its almost a power day full body thing. Calories have been right down since Tuesday. I have been feeling a bit sick.
Only averaging 2500 cals at the moment. I have lost 2kg and 3cm off my waist. So i’ll need to pump that back up big time next week.  Hips feel really unaligned today. I can really feel it in the squats where my left hip takes more strain than my right.



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