Chest and Back Workout

Today's Workout - Chest and Back

Bench press: 75kg 10/6/4/3

Wide-grip chins: 7.5kg 10/5/3/5*

Incline bench press: 60kg 10/6/3

Underhand grip barbell rows: 50kg for 15/55kg for 7/60kg for 4

Dumbbell flyes: 10.5kg 15/12/10

One-arm dumbbell rows: 22.5kg 15/10/8

Food Journal

Meal 1: 4 egg whites, 2 yolks, half a cup of chunky salsa, 1 cup of brown rice, an orange, and a multi-vitamin

Snack: An instant coffee with one sugar and a dash of milk

Meal 2: 1 cup of oats, 2 cups of full fat milk, protein powder, and an apple

Meal 3: 1 cup of full fat milk, protein powder and an apple

Meal 4: 2 chicken legs, 2 boiled potatoes and mixed boiled veggies (broccoli, carrots, cauliflower etc.)

Meal 5: 1 cup of oats, 1 1/2 cup of full fat milk, can of tuna in oil and a cup of mixed frozen veggies