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14-11-2025– Pull & Conditioning
1. Weighted Pull-Ups – 4×5 (bodyweight)
2. Barbell Deadlift – 5×3 @ 100kg
3. Barbell Rows – 4×8 @ 40kg
4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)
5. Face Pulls – 3×12 @ 15kg cable
Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)
Snack:
- Orange with a handful of walnuts
Lunch:
- Lentil soup with mixed greens and chicken breasts
Snack:- Bell pepper slices and carrots with guacamole (4 tbsp)
Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans
1. Weighted Pull-Ups – 4×5 (bodyweight)
2. Barbell Deadlift – 5×3 @ 100kg
3. Barbell Rows – 4×8 @ 40kg
4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)
5. Face Pulls – 3×12 @ 15kg cable
Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)
Snack:
- Orange with a handful of walnuts
Lunch:
- Lentil soup with mixed greens and chicken breasts
Snack:- Bell pepper slices and carrots with guacamole (4 tbsp)
Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans
