sufyusuf's Journal, 27 Mar 18

Proses 1 hr kemarin latihan ,
Squad 10 rep @3x set (pakai beban stick barbel 17kg)
jumping jack 50 rep @3x set
push up 10 rep @3x set
barbel curl 5 rep @3x set (beban 17kg)
overHeadpress 5 rep @3x set(beban 17kg)

klo bisa latihan pagi hari habis bangun tidur,
usahakan minum air putih 2 gelas ,sebelum latihan ,

67.5 kg Lost so far: 0.5 kg.    Still to go: 9.5 kg.    Diet followed: Reasonably Well.

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550 kcal

Fat: 8.20g | Prot: 46.48g | Carbs: 70.17g.   Breakfast: Makan pagi Oatmeal rasa Kari ayam , 110 kkal. Lunch: Daging Dada Ayam (Ayam Pedaging), Nasi Merah. more...

1777 kcal

Exercise: Calisthenics (heavy, e.g. pushups) - 1 minute, Squats (Legs) - 5 minutes, Jumping Jacks (Star Jumps) - 10 minutes, Resting - 15 hours and 44 minutes, Sleeping - 8 hours. more...