7th august
scrambled egg - 2 whole, 4 whites (im getting sick of this now and ate half a slice of multigrain toast with it)
protein shake 220ml skimmed milk
15 min bike ride (my ass is soo sore, my legs hurt, im tired and after being attacked by mosquitos i dont like bike riding but its quicker than walking)
BACK
Pullups 8, 6, 6, 6
One arm row 22.5kgx8 each arm, 20kgx8, 14kgx10, 10kgx12
Lat pulldown 87.5lbsx8, 75lbsx6, 62.5lbsx10, 67.5lbsx8
Row/rear dealt 62.5lbsx12, 62.5lbsx10, 62.5×10
Shrug 20kgx10, 20kgx8, 15kgx10, 15kgx8
15min bike ride
Chicken,prawn and veg stir fry with sprinkle brown rice
10min walk
prawn, half brown roll, lettuce
Tris
