canerefe's Journal, 13 Sep 17

STRENGTH

A:FRONT SQUAT

1th SET - 6 REPS(50 KG)
2th SET - 5 REPS(55 KG)
3th SET - 4 REPS(60 KG)
4th SET - 3 REPS(65 KG)
5th SET - 2 REPS(70 KG)
6th SET - 1 REP(75 KG)
7th SET - 1 REP(80 KG)

B:BENCH PRESS + STRICT PULL UP

1th SET - 7 REPS(40 KG) + 7 PULL UP
2th SET - 6 REPS(45 KG) + 6 PULL UP
3th SET - 5 REPS(50 KG) + 5 PULL UP
4th SET - 4 REPS(55 KG) + 4 PULL UP
5th SET - 3 REPS(60 KG) + 3 PULL UP
6th SET - 2 REP(65 KG) + 2 PULL UP
7th SET - 1 REP(70 KG) + 1 PULL UP
8th SET - 1 REP(75 KG) + 1 PULL UP

C:CONDITIONING

5 ROUND
3 MIN. MAX. ROW
2 MIN. REST

---

1846 kcal

Fat: 69.08g | Prot: 84.36g | Carbs: 228.40g.   Breakfast: Uno Premium Çavdarlı ve Karabuğdaylı, Muz, FitNut Fıstık Ezmesi, Salatalık (Soyulmuş), Torku Tam Yağlı Beyaz Peynir, Yulaflı Omlet. Lunch: Ev Yapımı Yoğurt, Pirinç Pilavı, Kıyma. Snacks/Other: Starbucks Caffè Americano (Tall), Meyveli Kek, Üzüm, Muz. more...

2756 kcal

Exercise: Crossfit - 2 hours and 6 minutes, Resting - 14 hours and 54 minutes, Sleeping - 7 hours. more...