Lady Viking
Well-known member
Gym, shoulders & tris & bench, weights in kg
- bench 4x8, 1x4, 1x8 (20, 30, 32,5, 35, 37,5, 20)
- shoulder front press (machine) 1x8, 1x12, 2x8 (2,5/side, 5/side, 7,5/side, 5/side)
- lying french press 4x8 (8, 10, 12,5, 8)
- db lateral raise 1x15, 2x12 (2, 3, 3)
- cable pushdown 4x8 (20, 25, 30, 35)
- rowing torso machine (for rear delts) 1x15, 2x8 (15, 20, 20)
- rotary torso (for sides) 2x15 (15, 15)
Shoulder day is my pink dumbbell day I´ve tried to change to bigger weights with db´s but my left shoulder strongly disagrees = pain and weird noise.
1.15pm
1 slice rye bread
1 slice low fat ham
cucumber
250g fat free sour cream/yogurt
3.45
1 banana
5 slices cheese bread
(i was at the birthday party, i skipped all the cakes and stuff but i was so hungry i had to eat something... cheese bread is fatty cheese, don´t ask why the name is cheese bread, must be some kind of northern finnish stuff)
5.45pm
160g chicken
80g rye pasta
8.30pm
1 big plate salad (iceberg salad, low fat feta cheese, cucumber, olives, tuna and boiled eggs)
- bench 4x8, 1x4, 1x8 (20, 30, 32,5, 35, 37,5, 20)
- shoulder front press (machine) 1x8, 1x12, 2x8 (2,5/side, 5/side, 7,5/side, 5/side)
- lying french press 4x8 (8, 10, 12,5, 8)
- db lateral raise 1x15, 2x12 (2, 3, 3)
- cable pushdown 4x8 (20, 25, 30, 35)
- rowing torso machine (for rear delts) 1x15, 2x8 (15, 20, 20)
- rotary torso (for sides) 2x15 (15, 15)
Shoulder day is my pink dumbbell day I´ve tried to change to bigger weights with db´s but my left shoulder strongly disagrees = pain and weird noise.
1.15pm
1 slice rye bread
1 slice low fat ham
cucumber
250g fat free sour cream/yogurt
3.45
1 banana
5 slices cheese bread
(i was at the birthday party, i skipped all the cakes and stuff but i was so hungry i had to eat something... cheese bread is fatty cheese, don´t ask why the name is cheese bread, must be some kind of northern finnish stuff)
5.45pm
160g chicken
80g rye pasta
8.30pm
1 big plate salad (iceberg salad, low fat feta cheese, cucumber, olives, tuna and boiled eggs)