W5 Hyper 1.

Activity: Weights / Miit Bike
Training Partner:  Dave
Calories intake: 2540 cal (high protein)
Exercise calories: 458 cal
Motivation level : High
Energy Level: High
Sleep – 9hrs

Wide-Grip Rear Pull-Up (0.0×10,0.0x10,0.0×10)
Dumbbell Arnold Press (50.0×8,50.0x8,50.0×9)
Dumbbell Front Raise (30.0×10,30.0x10,35.0×8)
Standing Low Pulley Deltoid Raise (15.0×10,17.5×10,17.5×10)
Wide-Grip Lat Pulldown (65.0×8,80.0x8,80.0×8)
Close-Grip Front Lat Pulldown (70.0×9,70.0x8,80.0×6)


21 mins – 3 mins recovery ,  2 min hill climbs. Last set 3 min hill climb.

Damage: Severe doms from middle back to lower back. Affected all lifts today.

NOTES:  Today was a pain. Back doms was limiting my range of movement. So i couldn’t do any legs today. Most lifts were slight up though. I need to buy a dip belt soon so i can continued weighted pull ups and dips.


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