Morning – BB legs
15-12-10-8 back squats 30kg-35kg-40kg-45kg
3×12 split squat 30kg
3×20 walking lunges (dumbbells 12 kg)
3×12 elevated lunges (8kg dumbbells, see photo 😉 )
Super set: 3×15 Smith’s machine 3×30 calf raise on the machine
Evening – C
45mins treadmill
Day 20: 145 squats
Morning – BB
3×20 dumbbells front raise
3×20 dumbbells lateral raise
3×12 dumbbells shoulder press
3×15 incline lateral pull
3×15 decline lateral pull
Evening – CF
WOD:
manmakers with step over
core platform twist
dead lift
OHS
barbell row
walking push ups
Finally! Bought almost one kilo of turkey breast. Cleaned it, combined with some mustard, cumin and spicy seasoning.
Oven baked for 50mins in 160 degrees.
It’s really delicate and juicy 😀
Can’t wait to have my dinner tomorrow!
Plan: turkey + rye pasta + dry tomatoes + fresh bazil
Morning – BB
3×12 bent over dumbbells pull (14-16kg)
3×12 one arm pull (18kg dumbbell)
3×12 bent over dumbbells flies (6kg dumbbells)
3×12 lat pull (cable machine)
3×12 seated row (cable machine)
30mins cross trainer
30mins treadmill (power walk)
Evening – CF
3 rounds; 1min30sec; 1min; 30sec;
DL, KB swing, box jump (60cm), sit ups, TRX pull, leg lifts, burpees, back squats, elevated plank, walk over step with weights
Rzeźniczka 