FAST 0: Fri 11pm- Sat 10/24 0p 23: Thu 10/22.11:00p- Fri 10/23 10:00p 20: Thu 10/22.12:00a- Thu 10/22 8:00p 27: Tue 10/20 7:00p - Wed 10/21 10:00p 19: Mon 10/19 9:30p - Tue 10/20 4:30p 19: Sun 10/18 9:45p - Mon 10/19 4:45p
WORK FRI: ncPU4 30 Pulup4 6,6,5,5. negDip3 8x3. 1chrLng4 8x4. kRaise3 15x3 Thu: TheMovementAthlete workout Wed: w&dPU4 12w12d. jnPul4 6x4. Dip4 8x4. Lng4 16x2. FlutKic3 15. Tue: iPU12x2. faDip10x2, Sq12, vUp20. Mon: ncPU4 12,12,12. Pulup4 5x4 (no pain). negDip3 8x3. 1chrLunge4 8x2,16. kRaise3 15x3 Sun: pu30. Sat: core70. Fri: w&dPU4 12w12d. jnPul4 6x4. Dip4 8x4. Lng4 16x2. FlutKic3 15.
a24aBIA18.7 10am jr100,pu00,core20,crow0,HdS0,plk0,Sq00,Pl0
December 27 Goal: 156.4+3lb FFM (160) MAX 165.78lb 5%fat (157.49 FFM+8.29 Fat)
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69,6 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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Memperoleh 5,1 kg dalam 1 minggu
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