Recent content by PUREAU

4 sets of dips body weight Set 1 - 15 reps Set 2- 15 reps Set 3- 12 reps Set 4 - 7 reps (20kg plate) Smith machine incline bench press 80kgs x 7 60 x 14 60 x 12 60 x 12 Smith machine close grip bench press 60 kgs x 9 45kgs x 15 45kgs x 15 45kgs x 15 Barbell skull crushers 35kgs x 6 25 x 15...

Cardio - 1.5hr walk Close Grip Seated Rows 12x80kg 12x70kg 12x70kg 12x60kg DB bent over row 10x50kg 13x45kg 10x45kg Lat pull down 12x70kg 12x70kg 12x60kg 12x60kg DB hammer curl 8x20kg 15x15kg 10x15kg Single arm db preacher curl 10x32kg 15x25kg 13x25kg

Squats 10x80kg 10x80kg 12x60kg 12x40kg Leg Press 12x160kg 12x160kg 12x120kg 12x120kg Lying Down Hamstring Curls 8x50kg 12x45kg 12x45kg 12x45kg Leg Extensions 10x110kg 15x75kg 15x75kg 12x75kg Poached Chicken...

4 sets of dips body weight Set 1 - 15 reps Set 2- 15 reps Set 3- 11 reps Set 4 - 10 reps Smith machine incline bench press 80kgs x 7 60 x 14 60 x 12 60 x 8 Smith machine close grip bench press 60 kgs x 9 45kgs x 15 45kgs x 15 45kgs x 12 Barbell skull crushers 35kgs x 6 25 x 15 25x 12 25x 11...

Squats 10x80kg 10x80kg 12x60kg 12x40kg Leg Press 12x160kg 12x160kg 12x120kg 12x120kg Lying Down Hamstring Curls 8x50kg 12x45kg 12x45kg 12x45kg Leg Extensions 10x110kg 15x75kg 15x75kg 12x75kg

Cardio - 1.5hr walk Close Grip Seated Rows 12x80kg 12x70kg 12x70kg 12x60kg DB bent over row 10x50kg 13x45kg 10x45kg Lat pull down 12x70kg 12x70kg 12x60kg 12x60kg DB hammer curl 8x20kg 15x15kg 10x15kg Single arm db preacher curl 10x32kg 15x25kg 13x25kg

1hr walk - fast 4 sets of dips body weight Set 1 - 15 reps Set 2- 15 reps Set 3- 11 reps Set 4 - 10 reps Smith machine incline bench press 80kgs x 7 60 x 14 60 x 12 60 x 8 Smith machine close grip bench press 60 kgs x 9 45kgs x 15 45kgs x 15 45kgs x 12 Barbell skull crushers 35kgs x 6 25 x...

this is an average meal breakdown.. 451 Calories 36g Protein 45g Carbs 13g Fat

1.5hr walk after work Ordered some meals this week as well. Might do it again next time. Comes in handy. Squats 10x80kg 10x80kg 12x60kg 12x40kg Leg Press 12x160kg 12x160kg 12x120kg 12x120kg Lying Down Hamstring Curls 8x50kg 12x45kg 12x45kg 12x45kg Leg Extensions 10x110kg 15x75kg 15x75kg 12x75kg

Fish tacos

Cardio - 1hr walk Close Grip Seated Rows 12x80kg 12x70kg 12x70kg 12x60kg DB bent over row 10x50kg 13x45kg 10x45kg Lat pull down 12x70kg 12x70kg 12x60kg 12x60kg DB hammer curl 8x20kg 15x15kg 10x15kg Single arm db preacher curl 10x32kg 15x25kg 13x25kg

4 sets of dips body weight Set 1 - 15 reps Set 2- 15 reps Set 3- 11 reps Set 4 - 10 reps Smith machine incline bench press 80kgs x 7 60 x 14 60 x 12 60 x 8 Smith machine close grip bench press 60 kgs x 9 45kgs x 15 45kgs x 15 45kgs x 12 Barbell skull crushers 35kgs x 6 25 x 15 25x 12 25x 11...

Squats 10x80kg 10x80kg 12x60kg 12x40kg Leg Press 12x160kg 12x160kg 12x120kg 12x120kg Lying Down Hamstring Curls 8x50kg 12x45kg 12x45kg 12x45kg Leg Extensions 10x110kg 15x75kg 15x75kg 12x75kg

Cardio - 1hr 15min walk Single Arm Row Machine 7x80kg 12x60kg 11x60kg 11x60kg BB bent over row 10x50kg 13x45kg 10x45kg Straight arm pull down 10x25kg 14x22kg 12x22kg 10x22kg DB hammer curl 8x20kg 15x15kg 10x15kg Single arm db preacher curl 10x32kg 15x25kg 13x25kg

4 sets of dips body weight Set 1 - 15 reps Set 2- 15 reps Set 3- 11 reps Set 4 - 10 reps Smith machine incline bench press 80kgs x 7 60 x 14 60 x 12 60 x 8 Smith machine close grip bench press 60 kgs x 9 45kgs x 15 45kgs x 15 45kgs x 12 Barbell skull crushers 35kgs x 6 25 x 15 25x 12 25x...