So day two at the gym on the plan.
Supersets Back and chest done within a PT session
1A Pull up assisted 3x15 with 25kg assistance
1B Dip 3x15 unassisted
2A Seated row 15 x 40kg, 15x60Kg, 15x 80kg, 20x40kg
2b Incline bench 15x40kg, 12x50kg, 10x60kg, 7x60kg, 20x40kg
3A Lat pull down 15x50kg, 12x60kg 10 x70kg, 20x50kg
3B Bench press 15x40kg, 12x50kg, 10x60kg, 7x70kg, 20x40kg
4A Chest press seated, 15x40, 12x50, 10X60, 15x40 (restricted short movement)
4B Wide grip pull down on machine (seated resticted movement) 60x15, 70*12, 80*6 60*15.
5A Strange exercise (not sure what called) pull down bar from high to low, using inside back muslce near triceps) 15*20, 12*25, 12*30,15*20
5B Cable fly on bench 3.75*20, 5*15, 12*7.5 3.75*12
Range of stomach exercies to finsih total 200 movements
thought i would feel faint during and after session but was actually OK, just took some deep breaths in through nose and out through mouth and seemed to be OK, reissted on 100plus (singapore versionof gatorade)
EAting yesteday,
3egg omlette w/ garlic, onions, pepper,cheese, 2 slices bacon
Handful of nuts
Roast chicken 4 types of veg (got the veg from indonesian counter and none of them appears to be in any sweet sauces
Can of tuna
Protein before and after training 60g
Steak w/ feta cheese, ratatouille, french beans
ham before bed!
Tomorrow endurance RPM session! 1.5 hours!
OH the best news got a weight reading after one week of training
Dropped 0.8 kgs in weight (whilst being totally hydrated original weigh in was not too hydrated could tell by the toilet test! ) and 3% drop of body fat. This was even before starting TNT plan! Must have some to loose! ha
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