W4 – Legs and shoulder

Activity: Weights
Training Partner: Dion
Calories intake: 2477 cals
Exercise calories: 369 cals

Day 3 – Legs – Delts

5 x 6 Squats
4 x 8 Barbell dead lifts
3 x 10 Leg press
2 x 15 Leg extensions
3 x 10 Calf raises
3 x 10 Front dumbbell raise
3 x 10 Side dumbbell raise
3×10 Shoulder press

Barbell Squat – 1rm(125) Sets : (80.0×6,90.0x6,100.0×6,110.0x4,110.0×4 )
Barbell Deadlift- 1rm (150) Sets: (90.0×8,100.0x8,110.0×7,140.0x2 )
Leg Press – 1rm (295) Sets: (220.0×10,220.0x10,220.0×10 )
Standing Calf Raises – 1rm (215) Sets: (120.0×10,140.0x10,160.0×10)
Dumbbell Shoulder Press –  1rm*(30) Sets: (20.0×10,22.5×10,22.5×9)
Dumbbell Front Raise 1rm *(15) Sets: (10.0×10,10.0x10,10.0×10)
Dumbbell Lateral Raise 1rm * (15) Sets: (10.0×10,10.0x10,10.0×10)

*computer estimate i think i could do more

NOTES:

  • Took a bit longer than usual.

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