PROGRAM LATIHAN ( aai )
Senin&Kamis Chest : bench press, butterfly, chest press machine Triceps : triceps push down, lying cable, standing dumble Shoulder : shoulder press machine, front raises, lateral raises, rear deltoid, arnold press Abs : leg raises, crunch Push up Cardio 10 mnt
Rabu&Sabtu Leg : squad machine, leg press, leg extension, leg flexion Back : deadlift, lat pull down, seated row, one arm seated row Biceps: curl, hammer curl, peacher curl, concentration curl Abs : leg raises, crunch Pull up Cardio 10 mnt
Minggu : outdoor cycling/running
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77.5 kg
Lost so far: 8.5 kg.
Still to go: 1.5 kg.
Diet followed: Reasonably Well.
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1986 kcal
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Fat: 113.13g | Prot: 186.84g | Carbs: 66.60g.
Lunch: Muscletech Nitrotech, Putih Telur, Telur Rebus Lunak, Tahu Bakso, Buncis, Pare. Dinner: Tempe Goreng, Sarden dengan Saus Tomat (Campuran), Dada Ayam Goreng tanpa Pelapis (Kulit Dimakan), Pepaya. Snacks/Other: Kacang Almond Panggang Kering (tanpa Tambahan Garam), Kacang Almond Panggang Kering (tanpa Tambahan Garam). more...
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Losing 1.4 kg a Week
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